Things You'll Need:
- Sturdy chair
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Step 1
Begin by stretching out on the floor. The key is to get comfortable.
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Step 2
Place one hand on the abdomen and one hand on the lower ribs. Practice filling up those areas with air by breathing through your nose.
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Step 3
Control your breathing by inhaling, holding your breath and then exhaling. Breathe in for 5 to 10 seconds, hold for the same amount of time and exhale for the same amount of time. Be consistent but comfortable in your timing. If you cannot hold for 10 seconds, try 7 or 5.
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Step 4
Practice these skills at night, but try using them throughout the day. The skill of breathing deeply through your diaphragm rather than shallow through your chest is learned over time.
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Step 5
Sit upright in a hard, sturdy chair. Sit tall but not stiff with your feet flat on the floor.
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Step 6
Place your hands on your waist between your ribs and your pelvic bone.
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Step 7
Squeeze gently as you practice controlled breathing in the same time intervals as listed above.
Comments
weeokwan said
on 5/23/2007 Thank you, I really needed a basic breathing technique and a way to know if I am doing it well or not. Great basic breathing technique. Congrats