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From: Patrick Kelly - St. Petersburg, FL
Date: 18 Feb 2003
Time: 12:18:18 -0500
Remote Name: 4.41.199.215
I want to offer a simple breathing exercise that's totally great at reducing stress. I've done it for years, and from what I understand, it's perfect for hyperactivity and other stresses too!
Don't eat or drink for two hours before. Wear loose clothes, so you can expand your chest and abdomen. Lie on your back. Your head should be about as low as your back so don't use a pillow. Knees are up, feet flat on the bed and arms by your sides. To breathe in (inhale), use only your nose - your mouth is closed. Take a good, full breath but never strain or overdo it.
The inhale breath has two parts: First, use just half of your inhale breath; breath down into your stomach; the abdomen rises a little but your ribs don't rise. (Don't exhale yet). Your abdomen stays up as you now use the rest of your inhale breath; breath up in your chest, so now your ribs rise too.
Now exhale all your breath with your mouth open. No two parts for the exhale, just one good complete exhale.
5-10 minutes is good to start. If someone else is present, they can tell you when your breathing gets low and this helps you to complete the entire amount of time you choose. Take your time, breathe slowly. When finished, it helps not to talk for a few mintues, and try not to do any "wake up" stretching or move around too much.