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Relaxation Breathing Techniques
The following deep breathing exercise will decrease emotional stress, promote
muscle relaxation, ease pain, and facilitate better sleep and energy levels:
- Assume rest position of jaw: keep tongue up, resting lightly on the upper
palate and behind the two upper teeth.
- 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.
- Inhale through your nose, into your abdomen* (not your upper chest), for
a count of 4.
- Hold for a count of 7.
- Exhale slowly, through your mouth, again making a "whoosh" sound,
for a count of 8.
- Repeat steps 3–5 for a total of 4 cycles.
- 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.
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