Relaxation Breathing Techniques

The following deep breathing exercise will decrease emotional stress, promote muscle relaxation, ease pain, and facilitate better sleep and energy levels:

1. Assume rest position of jaw: keep tongue up, resting lightly on the upper palate and behind the two upper teeth.
2. Rapidly exhale all the air from your lungs, through your mouth, with your lips in a pursed position, so that you make a "whoosh" sound.
3. Inhale through your nose, into your abdomen* (not your upper chest), for a count of 4.
4. Hold for a count of 7.
5. Exhale slowly, through your mouth, again making a "whoosh" sound, for a count of 8.
6. Repeat steps 3–5 for a total of 4 cycles.
7. Perform this exercise at least 3 times each day, throughout the day, while sitting, standing, walking, driving, waiting in a line; anytime you're feeling anxious or stressed out. Also do the exercise once or twice per day for 5–10 minutes while lying down on your back with your knees bent.

*To train abdominal breathing, place one hand on your abdomen, and the other on your upper chest, and focus on directing the inhalation of air into your abdomen. It may be helpful at First to actually push your abdomen out as you inhale. Be patient. As with any new skill, abdominal breathing takes some practice. Keep in mind that the goal is relaxation, so don't try too hard.