For the individual -   Find a quiet spot in your office, car, outside at the park, or anywhere you will not be disturbed for 30 minutes.  Stand or sit.  Stretch out your arms above your head taking a deep breath in.  Hold it for a few seconds and slowly as your arms move down, you exhale all of your breath very slowly. Do this several times over a thirty minute period where the concentration is only on yourself. 

For the couple - Generally if a couple enters treatment, it's due to conflict and loneliness.  The first step for the highly conflictual couple is to have a silent period for reflection and write down the sensitive feelings.  After a week's period of peace and reflection, find a quiet place to discuss the most sensitive issue on your list. It is a 30 minute exercise.

Doing these two exercises must be practiced until you have changed the behavior.