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Monday, December 5, 2011

Breathing Exercise

Practising correct breathing techniques can help manage stress and anxiety and promote relaxation .The aim is to move from upper-chest breathing to abdominal breathing. The following breathing technique will help strengthen your diaphragm ,lower your blood pressure and heart rate,and slow the rate of your breathing.
Diaphragmatic breathing
1. Lie on your back,with your knees bent and your head supported.
2. Place one hand your upper chest and other just below your ribcage,so you will be able to feel your diaphragm move as you breathe.
3. Inhale slowly through your nose so your nose so your stomach moves out against your hand.The hard on your chest should remain as still as possible.
4. Tighten your stomach muscles,letting them fall inward as you exhale through pursed lips.
5. With each exhalation,visualize all the stress and tension in your body dissipating away.
          Try this exercise for 5 -10 minutes ,two to three times a day ,in a quiet ,relaxed environment.The exercise can also be done while sitting in a chair.

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