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1、TIPSFORRELAXATIONBreathingYoucanworkonbreathinganywhere,anytime.Initiallyyoumightprefertopracticewhilelyingonyourback,eithercompletelyflatorwithyourkneesbentandthesolesofyourfeetflatonthefloor.Startwithafewminutesofbreathwork.Thengraduallybuildupthispracticeovertime.Awarene
2、ssThemostbasicmethodofbreathingforrelaxationissimpleawareness.Startbyclosingyoureyesandtakingafewslow,deepcleansingbreaths.Thenbegintobreathenormally.Noticeyourbreath,butdon’ttrytocontrolit.Justpayattentiontothepaceofyourrespirations,thefeelingastheairpassesthroughyournose,
3、andtheriseandfallofyourabdomenorchest.Ifyourmindwandersaway,drawyourattentionbacktoyourbreath.Whenanintrusivethoughtdistractsmefrommybreathing,Iimaginethethoughtbeingenvelopedbyacloudandfloatingaway.OthertimesIimaginethethoughtlandingonmyshoulder,andinmyimaginationIflickitg
4、entlyaway.BellybreathingPeopleindistressoftenhaveshallowrespirationsthatareconfinedtothechest.Bellybreathing,orbreathingthatcausesyourabdomentoriseandfall,occurswhenthelungsarewell-filledthroughlong,deepbreaths.It’sbothanindicationofandanagentforrelaxation.Beginbyclosingyou
5、reyesandtakingafewdeepcleansingbreaths.Placeonehandonyourabdomenandonehandonyourchest.Breatheinandoutthroughyournose,andnoticewhetheryourbellyoryourchestrisesandfallswitheachrespiration.Takeslower,deeperbreathsuntilyourchestremainsvirtuallyflatwhileyourabdomenrisesandfalls.
6、CountingAnothersignofdistressishyperventilation.Thisresultsfromrapidchestbreathing,oftenthroughthemouthratherthanthenose.Toomuchoxygenentersthebloodstream,causingdizziness,rapidheartbeat,andanxiety.Counting,ameansofslowingdownthebreath,cantakemanyforms.Onemethodistotakealon
7、g,slowbreath,holditasyoucounttothree,andthenexhaleslowly.Anothermethodistoinhaleslowlytoacountofthreeandtoexhaleevenmoreslowlytoacountoffive.Yourrespirationswillslow,andyoumaybeabletoextendthecountevenlongerasyouinhaleandexhale.`©2008-2009WagnerStrategicMarketingServicesLLC
8、www.BreastCancerMoms.comMantrasBreathingwithamantra,oranunspokenword,isanothermean
