NOTE: Before using this type of breathing to help with sleep, practice it daily until it becomes easy to get into a relaxed state. It might help to write down each time you practice, so you can keep track. |
- Wear comfortable clothing.
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- Sit in a comfortable chair with both feet on the floor.
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- Place one hand at the top of your chest and the other on your belly with your little finger about 1 inch above your belly button.
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- Breathe slowly through your nose using only your diaphragm. Try not to use your chest muscles at all. When you are doing this correctly:
- Your belly should swell out as you breathe in, and fall back in as you breathe out.
- Only your lower hand (on your belly) should move.
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- Once you are breathing only with your diaphragm, start counting your breaths:
- Count each time you breathe in, then think the word "out" as you breathe out (think "1, out," "2, out," "3, out...").
- Do this for a total of 10 breaths counting forward from 1 to 10. Then do another 10 breaths counting backward from 10 to 1.
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- Breathe at your own pace. Try not to breathe faster or slower than normal. Concentrate on using only your diaphragm.
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- When you are done counting breaths, let your hands rest in your lap or at your side for a minute while you breathe normally. Then get up slowly.
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Relaxation practice log: |
Date | Time | Notes |
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