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    Breathing Awareness and deep breathing 1. Lie down or sit in a comfortable chair, maintaining good posture. Place one hand on the part of your chest or abdomen that seems to rise and fall the most with each breath. Place both hands on your abdomen and follow your breathing, noticing how your abdomen rises and falls. Practice these two exercises, in whatever combination feels best for you, for ten minutes, twice a day.

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    Breathing Awareness and deep breathing 1. Lie down or sit in a comfortable chair, maintaining good posture. Place one hand on the part of your chest or abdomen that seems to rise and fall the most with each breath. Place both hands on your abdomen and follow your breathing, noticing how your abdomen rises and falls. Practice these two exercises, in whatever combination feels best for you, for ten minutes, twice a day.

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    42 views2 pages

    Deep Breathing

    Uploaded by

    premawahini
    Breathing Awareness and deep breathing 1. Lie down or sit in a comfortable chair, maintaining good posture. Place one hand on the part of your chest or abdomen that seems to rise and fall the most with each breath. Place both hands on your abdomen and follow your breathing, noticing how your abdomen rises and falls. Practice these two exercises, in whatever combination feels best for you, for ten minutes, twice a day.

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    DEEPBREATHING EXERCISES

    BreathingAwarenessandDeepBreathing
    1. Liedownorsitinacomfortablechair,maintaininggoodposture.Yourbody shouldbeasrelaxedaspossible.Closeyoureyes.Scanyourbodyfor tension. 2. Payattentiontoyourbreathing.Placeonehandonthepartofyourchestor abdomenthatseemstoriseandfallthemostwitheachbreath.Ifthisspotis inyourchestyouarenotutilizingthelowerpartofyourlungs. 3. Placebothhandsonyourabdomenandfollowyourbreathing,noticinghow yourabdomenrisesandfalls. 4. Breathethroughyournose. 5. Noticeifyourchestismovinginharmonywithyourabdomen. 6. Nowplaceonehandonyourabdomenandoneonyourchest. 7. Inhaledeeplyandslowlythroughyournoseintoyourabdomen.Youshould feelyourabdomenrisewiththisinhalationandyourchestshouldmoveonly alittle. 8. Exhalethroughyourmouth,keepingyourmouth,tongue,andjawrelaxed. 9. Relaxasyoufocusonthesoundandfeelingoflong,slow,deepbreaths.

    CompleteNaturalBreathing
    1. Sitorstandwithgoodposture. 2. Breathethroughyournose.

    3. Inhale,fillingfirstthelowerpartofyourlungsthenthemiddlepart,thenthe upperpart. 4. Holdyourbreathforafewseconds. 5. Exhaleslowly.Relaxyourabdomenandchest. Practicethesetwoexercises,inwhatevercombinationfeelsbestforyou,forten minutes,twiceaday. (TakenfromDavis,Eshelman,andMcKay;TheRelaxationandStressReduction Workbook,2ndedition;NewHarbringerPublications,1982.)


    AcademicSkillsCenter,DartmouthCollege2001

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