Combine reduced breathing and abdominal breathing

Instructions

  1. Sit or lie down on your back, with one hand on your chest and one hand on your navel.
  2. Bring your attention to your lower hand and gently guide your abdomen to move under your hand.
    Practice pushing it slightly out and drawing it slightly in. 
  3. Add your breathing and synchronize it to this movement. 
    As you breathe in, the abdomen moves out; as you breathe out, the abdomen moves in.
  4. Keep your breathing light and easy.
    Imagine you are inflating a small balloon in your belly. There is no need to strain or move a lot of air as this might make you dizzy or tense. The movement should be small, smooth, and gentle.
  5. Relax your whole body to slow your breathing down. 
    Especially soften your shoulders and chest to reduce chest breathing.
  6. Start to reduce the volume of air you are taking in. 
    Focus on reducing the inhale, and letting the exhale happen on its own. 
  7. Breathe slowly, lightly, and easily, taking in less and less air until you feel a slight but manageable air hunger. 
    Avoid tensing your breathing muscles or overdoing it. Maintain relaxation throughout. If your breathing becomes chaotic or feels out of control, resume normal breathing and return to the exercise once you are calm.
  8. Continue for 3-5 minutes, then rest. Repeat 2-3 rounds, for a total of 10 minutes.
    Do this whenever you planned to do the previous exercise, ideally 3 times a day.

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