Before you try these exercises, you’ll need to find a stopwatch and a straw.
You can find an online stopwatch at http://www.online-stopwatch.com/.
To get the maximum benefit from these exercises, you’ll want to do each one at least three times in a row for approximately 60 seconds each time. Pay attention to the physical sensations you experience, as well as any emotions or thoughts you become aware of. With each repetition, you will likely notice a decrease in the emotional discomfort you feel. You probably won’t notice much of a change in what you feel physically, which makes sense because you are doing something to invoke the sensations. However, your interpretation of the sensation will likely change.