- to slow your breathing down
- decrease the amount of oxygen in the blood
- with practice, decreases anxiety and stress
- for intentional relaxation
- Find your diaphragm by placing both hands on your belly. Push the air in and see how elastic the diaphragm is. It will inflate and deflate like a balloon.
- Sit or lay in a comfortable position. Recliners are great with your feet raised.
- Inflate you diaphragm slowly to the count of 4 by bringing the air in through your nose.
- Hold your breath for 1 second and prepare to blow the air through your mouth to the count of 4 the first time, 6 the second, and 8 seconds the third time.
- In between these 3 very deep breaths, take medium sized breathes, but still use your diaphragm and blow through your mouth.
- The longer it takes to exhale the air, the greater the relaxation will be.