TENSION RELIEVING BREATHING TECHNIQUES

The Four Count
  1. Sit or lie in a comfortable position.
  2. Take a deep abdominal breath. Pause and exhale. As you exhale, count to four.
  3. Continue the four count on each exhale for ten minutes.
  4. Notice your breathing slowing down and your mind clearing.


Calmness in - Tension out

  1. Sit in a comfortable position.
  2. Notice where you are feeling tension.
  3. Breathe in deeply. As you inhale, say "I am calm."
  4. Pause and exhale. As you exhale, say " Tension out."
As you progress with this technique, visualize the calmness entering your body and visualize the tension leaving your body.

BREATHING FOR ENERGY

The Purification Breath

  1. Sit or stand in a comfortable position.
  2. Inhale a complete abdominal breath.
  3. Pause for a 3 count.
  4. Exhale through puckered lips ( as if you were whistling).
  5. When you end your exhale, blow out 2-3 more puffs before inhaling again.

The Gumby Breath

  1. Stand up straight, hands on hips.
  2. Inhale and pause for a 2 count.
  3. Bend forward as you exhale, keeping legs stiff.
  4. Straighten up and inhale. Pause for a 2 count.
  5. Bend to the right as you exhale.
  6. Straighten up and inhale. Pause for a 2 count.
  7. Bend to the left and exhale.
  8. Repeat sequence 2-4 times.