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Step 1
Lie on the floor with your head resting on a pillow, knees bent and feet flat on the floor.
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Step 2
Place your hands on your belly, close your eyes, and take slow, deep breaths.
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Step 3
Let all of your thoughts slowly leave your mind until you are completely relaxed.
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Step 1
Identify your relaxed breathing rate by counting the length of your exhalation, the pause afterward and the next inhalation. Modify your breathing rhythm by shortening your inhalation, which will emphasize your exhalation.
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Step 2
Place your arms on the floor alongside your torso, close your eyes and focus on your belly movements as you breathe. Relax your lower back into the floor as you exhale, and slightly lift it off the floor as you inhale. Repeat the steps 10 to 15 times, keeping your hips on the floor as you raise and lower your lower back.
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Step 3
Lie on your back with your eyes closed and arms stretched out along your sides. Purse your lips and slowly exhale in a steady stream, pause for a few seconds, then slowly inhale through your nose. Keep your inhalations and exhalations steady at first, then slowly make your exhalations twice as long as your inhalations. Repeat five to 10 times.
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Step 4
Lie on your back with your knees bent and your feet flat on the floor. Shorten your breathing and balance your inhalations and exhalations. Inhale for one to two seconds, then exhale for two to four seconds, then pause. Repeat five to 10 times.
