| Few people know how to breathe correctly and this | | | | pent-up stress in your body. As you breathe in, |
| can cause fatigue and unnecessary feelings of stress. | | | | imagine yourself finding peace and calmness. This |
| It can also cause you to have difficulty falling asleep | | | | technique can be practiced for a few minutes during |
| at night. The human body was designed to breathe | | | | the day, or for as much as 15 minutes at a time. If |
| using the diaphragm muscle rather than the chest. | | | | you continue much longer than 15 minutes, you will |
| When you breathe using the diaphragm, your | | | | most likely find yourself drifting off to sleep. |
| stomach will expand as the diaphragm extends into | | | | Speaking of sleep, many people find getting to sleep |
| the abdomen, allowing the lungs to fully expand. This | | | | after a busy day very difficult. By using the technique |
| is known as "deep breathing". | | | | of correct deep breathing, sleep can come much |
| Shallow breathing, or "chest breathing", is the | | | | more easily and sleep will then to be much deeper. |
| technique most people use most of the time. This | | | | As you relax in bed, begin breathing with the |
| prevents the person from getting a true lung-full of | | | | diaphragm. Starting with your toes, tense them then |
| air. The more stress you experience, the more | | | | relax them. Move to the calf muscles; continue on to |
| shallow your breathing will become. This is where the | | | | the tight muscles. Then tense and relax the buttocks, |
| feeling of tiredness comes from after a long, | | | | abdomen and back, shoulders, neck, face and scalp. |
| stressful day. | | | | While remaining in this newly relaxed state and still |
| Everyone should practice deep breathing as a mean | | | | breathing properly and deeply, allow your mind to |
| of reducing fatigue during the day. The technique is | | | | take you to your special peaceful place. If the |
| simple. Simple sit back in a comfortable chair | | | | tightness in all your muscles is not completely gone or |
| anywhere and for five minutes practice deep | | | | you begin to tighten up again, you can perform the |
| breathing. This flood of oxygen coming into your | | | | tense-relax technique while in your peaceful place in |
| body will bring feelings of energy and refreshment. | | | | your mind. Stay in that peaceful place and allow |
| As you go through the day, try to remind yourself | | | | relaxation to flood over you live a wave. If sleep still |
| to breathe deeply and at day's end, you will feel | | | | does not come, you can always use the Buddist |
| much less tired. | | | | meditation, "Breathing in I calm myself; breathing out, |
| Stress can be relieved using breathing techniques | | | | I find peace." Soon you will drift away into sleep. |
| along with visualization. Simple sit or lie down and get | | | | The more you practice these techniques, the better |
| comfortable. Begin breathing deeply, fully utilizing the | | | | you will become at achieving fast results. These are |
| diaphragm to breathe. Imagine yourself in a peaceful, | | | | learned techniques, and therefore require practice. |
| stress-free place of your choice. For many, the | | | | Soon you will find within only minutes of using the |
| beach or a mountain stream may be a choice | | | | chosen technique for your situation at the moment, |
| location. Whatever place makes you feel relaxed and | | | | your mind, in conjunction with proper breathing, will |
| happy is the place to allow your mind to take you. | | | | allow you energy, lowered stress and faster, |
| As you breathe out, imagine yourself releasing all the | | | | better-quality sleep. |