How to do Deep Breathing Exercises

Sit up straight. (Do not arch your back) First exhale completely through your mouth. Place your hands on your stomach, just above
your aist. !reathe in sloly through your nose, pushing your hands out ith your stomach. "his ensures that you are breathing
deeply. #magine that you are $illing your body ith air $rom the bottom up.
%old your breath to a count o$ to to $ive, or hatever you can handle. #t is easier to hold your breath i$ you continue to hold out your
stomach. Sloly and steadily breathe out through your mouth, $eeling your hands move back in as you sloly contract your stomach,
until most o$ the air is out. &xhalation is a little longer than inhalation.
'$ter you get some experience you don(t need to use your hands to check your breathing.
)ou can also do the above breathing exercise lying on your back. Deep breathing exercises can help you to relax be$ore you go to
sleep $or the night, or $all back asleep i$ you aaken in the middle o$ the night.
)ou can also practice deep breathing exercises standing * e.g. hile sitting in tra$$ic, or standing in a lineup at the grocery store. #$ you
are really tense and $eel as i$ you are holding your breath, simply concentrate on sloly breathing in and out.
Progressive muscle relaxation for stress relief
Progressive muscle relaxation involves a to+step process in hich you systematically tense and relax di$$erent muscle groups in the
body.
,ith regular practice, progressive muscle relaxation gives you an intimate $amiliarity ith hat tension-as ell as complete
relaxation-$eels like in di$$erent parts o$ the body. "his aareness helps you spot and counteract the $irst signs o$ the muscular
tension that accompanies stress. 'nd as your body relaxes, so ill your mind. )ou can combine deep breathing ith progressive
muscle relaxation $or an additional level o$ stress relie$.
Practicing progressive muscle relaxation
!e$ore practicing Progressive .uscle /elaxation, consult ith your doctor i$ you have a history o$ muscle spasms, back problems, or
other serious injuries that may be aggravated by tensing muscles.
.ost progressive muscle relaxation practitioners start at the $eet and ork their ay up to the $ace. For a se0uence o$ muscle groups to
$ollo, see the box belo.
1oosen your clothing, take o$$ your shoes, and get com$ortable.
"ake a $e minutes to relax, breathing in and out in slo, deep breaths.
,hen you(re relaxed and ready to start, shi$t your attention to your right $oot. "ake a moment to $ocus on the ay it $eels.
Sloly tense the muscles in your right $oot, s0uee2ing as tightly as you can. %old $or a count o$ 34.
/elax your right $oot. Focus on the tension $loing aay and the ay your $oot $eels as it becomes limp and loose.
Stay in this relaxed state $or a moment, breathing deeply and sloly.
,hen you(re ready, shi$t your attention to your le$t $oot. Follo the same se0uence o$ muscle tension and release.
.ove sloly up through your body, contracting and relaxing the muscle groups as you go.
#t may take some practice at $irst, but try not to tense muscles other than those intended.
Progressive Muscle Relaxation Sequence
The most popular sequence runs as follows
3. /ight $oot5
6. 1e$t $oot
7. /ight cal$
8. 1e$t cal$
9. /ight thigh
:. 1e$t thigh
;. %ips and buttocks
<. Stomach
=. >hest
34. !ack
33. /ight arm and hand
36. 1e$t arm and hand
37. ?eck and shoulders
38. Face
5 #$ you are le$t+handed you may ant to begin ith your le$t $oot instead.