Breathing
1. Lie on your back preferably on something soft and cover with a light coverlet. Bend your knees and move your feet about eight inches apart. Point your toes upward. Let your spine relax straight.
2. Scan your body for tension. As best you can let your body melt into what you are lying on.
3. Bring attention to your breathing and place your hand on the area where your navel resides. Inhale and exhale. Notice if you are breathing into your upper chest, or is the abdomen truly moving. People who are nervous will breathe short, shallow breaths in their upper chest.
4. Place both of your hands gently on the abdomen. Inhale slowly and deeply through the nose into this area. Notice how your abdomen rises and falls with each inhalation. Your chest should move only the slightest amount, if not at all.
5. Continue to inhale through your nose and exhaling through your nose or mouth. This is as simple and effortless as a baby breathes.
6. Breathe for about five or ten minutes, once or twice a day. You can also breathe into your abdomen while standing, driving or walking. After a couple of weeks of gently practicing this program you can increase any of these practices to longer periods of time.
7. At the end of each breathing session scan your body once again. At the conclusion of the exercise notice/compare how you feel now with how you felt at the beginning.
8. When you allow this program to become the new way you breathe for life, you will begin to notice how much more relaxed your body and you become.