Time: < 30 Minutes
STEP 1: Sit in a comfortable position and take a slow, deep breath. Expand your stomach to make room for the oxygen. You can place a hand on your stomach to make sure it is expanding. Abdominal breathing is the process of breathing deeply so that your body gets the adequate amount of oxygen. Deep breathing slows the heart rate and stabilizes blood pressure, while shallow breathing increases anxiety and shortness of breath.
STEP 2: Exhale fully. As you exhale, pull your stomach towards your spine. Try to exhale for twice as long as you inhale.
STEP 3: Try taking 6-10 slow, deep breathes per minute for approximately ten minutes a day. For a sedative effect, do this 5-20 times to flush you with oxygen.
STEP 4: Another method is alternate nostril breathing which can be used to relieve feelings of anxiety and stress. To begin alternate nostril breathing, sit comfortably on the ground, a pillow, or blanket. Rest the left palm gently on the left knee and raise the right hand to the nose. Using the right thumb, gently close the right nostril and begin inhaling slowly through the left nostril. When the breath reaches its peak, close the left nostril with the ring finger. Pause for a few seconds and then exhale slowly through the right nostril. Continue alternating which nostril is used to breathe, repeating the pattern eight to ten times. When completed, ease back to normal breathing.
