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(p. 166) Basic Abdominal Breathing Instructions 

(p. 166) Basic Abdominal Breathing Instructions
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Subscriber: null; date: 14 November 2018

  1. 1. Sit comfortably, placing one hand on your chest and one on your abdomen (belly).

  2. 2. Breathe in through your nose as much as you can while you count to five, filling your abdomen (belly) with air, then pushing it out. Feel your bottom hand move out. Your top hand on your chest should stay still. You should be able to see your abdomen (belly) moving in and out. (If you’re having trouble seeing your belly moving in and out then lie down, knees bent, and place a book flat on your belly. See if you can make the book go up and down.)

  3. 3. Hold your breath and count to five. Your belly should get round.

  4. 4. Now breathe out through your mouth, through puckered lips, letting your belly down while you count to eight.

  5. 5. Remember to breathe out slowly until your stomach is flat. Feel all the muscle tension flow out of your body.

  6. 6. Repeat slowly, 10 times. Remember to breathe from your belly slowly and calmly.

  7. 7. Notice your body beginning to feel more relaxed with each breath out.