Cancerservicesonline.org
Breathing ExercisesBasic Breathing for MeditationInhaling, belly expands forward, mentally count 1,2,3Gently pause the breath for a secondExhaling, belly pulls back towards spine, mentally count 4,5,6,7,8Gently pause the breath for a secondContinue for 3 minutesThis is the natural and basic breathing pattern for most humans on the planet, allowing approximately 7-8 breaths per minute. Unfortunately, most westerners breathe 15-18 times per minute because we have lost our natural rhythm of breath and breathe too shallow.This exercise also extends the exhalation almost double the time of the inhalation which is proper breathingIn as little as 3 minutes this breathing focus will slow the heart rate, calm the mind and soothe stressed nerves.15 Second Nerve SootherInhaling through the nose, draw both shoulders up to the ears in a big shrug. As you exhale through the mouth with a loud sigh, push the shoulders down away from the ears towards the hips. Repeat 3 times.This quick and simple breathing technique releases tension held at the solar plexus, relieving the knotted and worried feeling we often carry in the middle of our being.The Sighing BreathPlace shoulder blades as close together as you can without strain. Inhale through the nose with a deep, slow, gentle breath, until the lungs are comfortably filled. Then breathe out through the mouth with a long sigh. Do not alter the position of the shoulder blades.Repeat for 60-90 seconds. Yogis believe tension, anxiety and depression can be overcome by this simple breathing technique as it floods the brain and body with a full supply of life-giving oxygen which in turn eases tension and elevates your mood. ................
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