BREATHING & RELAXATION Deep, slow, steady breathing relaxes your entire body and calms your mind. As you inhale, oxygen is brought into your bloodstream, energizing every cell in your body; then, as you exhale, toxic wastes are expelled. Breathing in this way increases your physical vitality and energy while creating mental and emotional balance. MEDITATIVE MOMENTS Sit quietly in the morning and evening, and bring your attention to your breathing. Let your thoughts fade away Breathe in and out through your nostrils Keep your chest open and wide Let your breath fill your lungs Diaphragm rises and falls as you breathe Relax your hands, arms, and shoulders   STEADYING THE BREATHING RHYTHM Focusing on and steadying the rhythm of your breath initiates highly relaxing psychological and physiological changes. Techniques of breath awareness are crucial to the ancient practice of meditation, which is used to enhance clarity of consciousness by stilling the mind. Nowadays, many medical experts acknowledge that these practices are advantageous for the health of the whole body. By breathing fully and steadily, and concentrating on the breath for specific periods of time, you can calm the nervous system, slow down the heartbeat, and cause changes in the pattern of your brain waves that soothe your entire being. 1.Keep your eyes closed and breathe in and out through your nose. 2.Practice initially for 15 minutes daily, increasing up to 40 minutes. 3.Rest for five minutes after practice.   BREATHING & MOVEMENT Consciously integrate breathing with movement to still your mind and increase your awareness of the subtleties of your body. For just 1 5 minutes each day, walk slowly and deliberately. Walk barefoot so that you are able to feel close contact with the ground. Inhale deeply as one leg rises. Feel as if the leg is being lifted up from the knee by a string. Exhale fully as you sink your foot into the ground, rolling the weight from the heel to the ball. Keep your spine straight.   BREATHING FOR DEEP RELAXATION Lie down flat on your back with your arms stretched out beside you, then close your eyes and relax into the supportive surface of the ground beneath you. Inhale deeply into your abdomen. As you exhale slowly, feel your whole body weight sinking gradually deeper down into the ground. Breathe deeply and fully for at least five minutes. BREATHING TO REDUCE ANXIETY Breathing rhythmically and slowly will help you to cope with feelings of anxiety and will allow you to remain calm during stressful times. Check that you are breathing deeply into your abdomen and that you are using your diaphragm correctly, so that your lungs are fully absorbing oxygen from the air and expelling carbon dioxide. Breathe in to a count of four, and exhale to a count of five. During stressful periods, sit for ten minutes a day, breathing deeply and evenly. BREATHING DURING A PANIC ATTACK Panic attacks are frequently brought on by over-breathing, which causes excess carbon dioxide to be expelled. Distressing symptoms such as dizziness, extreme fear, and heart palpitations are experienced. If you are panicky, breathe slowly and deeply. if you are feel that you are hyperventilating, breathe in some carbon dioxide by cupping your hands over your mouth and nose. Focus on your body and try to relax your muscles. Reassure yourself that you are in control.