- Lie down, or sit in a comfortable chair. Remove any items that are uncomfortable, including tight clothing, glasses, or jewelry.
- Close your eyes, and try to relax every muscle in your body. Pay special attention to the muscles of your face, mouth, tongue, and jaw.
- Place 1 hand on your belly; this hand should move when taking a deep breath.
- Follow your breathing as you breathe in deeply and slowly through your nose into your belly. You should feel your belly rise and fall.
- Breathe out through your mouth, keeping your mouth, tongue, and jaw relaxed.
- Focus on the sound and feeling of long, slow, deep breaths.
- Continue breathing in and out slowly for at least 10 minutes.
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