As obvious as this seems, improper breathing is not only a symptom of stress, but a cause as well. Our bodies are designed to breathe from the belly, using the muscle called the diaphragm. When we use our chest and shoulders to breathe, we are triggering the "fight or flight" response in our body which cases stress. Diaphragmatic breathing, lie on your back with one hand on your belly and one hand on your chest. As you inhale through your nose, your belly should expand and your hand should rise up. As you exhale through your nose, your belly should contract, pulling your hand back down. No other part of your body should move as you breathe. Check the hand on your chest to unsure that you are not engaging the chest to breathe. Once you get the hang of this natural breathing while lying down, try practicing it in your daily routine while walking, talking, and sitting. It will become as natural to you as breathing.

RELAX

This is not to suggest sitting in front of the television to vegetate. True relaxation is done purposefully and with concentration. First, make sure you have a quiet place with no distractions in which to lie down. Try experimenting with any of the three relaxation exercises listed below and see which one(s) work for you.

1:2 breathing: Using diaphragmatic breathing, inhale for a count of two and exhale for a count of four (or any ratio of 1:2 that feels comfortable to you). Inhalation is stimulating to the nervous system while exhalation is calming to the nervous system. By doubling the exhalation you are actively telling your body to relax. Maintain your focus on the breath while doing this exercise.

Tense and release: Beginning with your toes and moving up your body, slowly tense then release all of your muscles while breathing diaphragmatically.

Happy place: Using all of your senses, recall a place that has brought your joy and peace. Remember how it looked, smelled and sounded, as well as how you felt while you were there. Try to immerse yourself in that experience. PRACTICE TIME: 15 minutes as needed.

MOVE

No, don't sell your house, just move your body! Exercise is the next best thing your body has to fighting or fleeing. When you are stressed, your body produces chemicals that cause those tense muscles and elevated blood pressure common to stress. By exercising, you rid your body of those chemicals and train your body to better handle them in the future. Walk outside, take the stairs, try a new class at the gym, experience yoga (great for the mind and spirit as well as the body) or anything else that will get you moving. PRACTICE TIME: 15 minutes minimum.

AROMATHERAPY

One of the hottest new trends out there is aromatherapy, which uses essential oils to affect the emotional and physical body. You can use essential oils in a bath, by lighting scented candles, placing a few drops of oil in an aroma lamp, or placing a few drops of oil in a handkerchief and taking a whiff anytime you need one. There are many oils, lotions, soaps, and candles already on the market or you can purchase your own essential oils. Some sure bets for stress relief are: Bergamot, Chamomile, Lavender, Sandalwood, and Neroli to name a few. PRACTICE TIME: 15 minutes.

CHANGE THE SCENE

Don't underestimate the benefits of taking a break. Play some music, take a walk outdoors, seek out a friend. Take your mind off your tasks for a while and you will find a renewed interest and energy when you return.

Once the dinner is prepared and the guests are all accounted for, pour yourself a glass of wine (be moderate -- too much alcohol aggravates stress) and congratulate yourself for getting through the Passover preparations with minimal tension. Remember -- in fifteen minutes you can keep your stress in check and your holidays enjoyable. And don't forget that glass of wine for Elijah...he may need it, too.

Elizabeth Schulman, M.A. has a masters degree in stress management from Goddard College and a masters in health education from Columbia University. She is a yoga instructor and a full-time mother.