Breath regulation is the cornerstone of almost all relaxation techniques, and can be combined with other elements such as aromatherapy and music. The key is to breathe deeply from the abdomen, getting as much air into your lungs as possible. When you take deep breaths from the abdomen - rather than rapid shallow breaths from your upper chest - you slow down the respiratory rate, inhale more oxygen, and send signals to the brain that help re-establish your body’s equilibrium. This results in reduced tension and anxiety, and a greater sense of well-being. Regular practice of this breathing exercise can make it easier to perform in difficult situations.
● Sit comfortably with your back straight but not rigid. Put one hand on your chest and the other on your stomach. Relax your gaze or close your eyes if this helps you to focus.
● Breathe in through your nose over the course of 8-10 seconds. The hand on your stomach should rise, while the hand on your chest should move very little.
● Exhale slowly through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, while your other hand should move very little.
● Wait several seconds before repeating the cycle.
● Continue to breathe in through your nose and out through your mouth for at least 5-10 minutes. Try to inhale enough so that your lower abdomen rises and falls.
● If you find it difficult breathing from your abdomen while sitting upright, try lying on the floor. Put a small book on your stomach and breathe so that the book rises as you inhale and falls as you exhale.
● If your mind wanders, distracted by thoughts or bodily sensations, just notice that this is happening and gently bring your attention back to your breath.