1. Learn deep abdominal breathing (DAB). Most people in today’s society are chest breathers, and this kind of breathing leads to a slew of side effects like anxiety, asthma, sleep disturbances, stress, poor digestion, and constipation just to name a few. Distance yourself from chest breathing by practicing deep abdominal breathing before you get out of bed in the morning and when you lay down to go to sleep. DAB is a great technique to help bring more awareness to your core, the center of your being. Here’s how to practice it:
- Place one hand on your lower abdomen and one hand on your upper belly, now take a moment and relax into the bed or floor.
- On the inhalation consciously move your breath into the upper hand and then begin to consciously expand your breath into the lower hand.
- Exhale and allow the breath to fully complete itself, do not worry about how the breath leaves (bottom to top or top to bottom), and try to make the exhalation slightly longer than the inhalation.
- Pay attention that the exhalation fully completes itself and that nothing is forced; your body will accept the breath as you continue to work.
- Work with this for at least three to five minutes or until you fall asleep (at night).
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