|1. Sitting straight in a chair, place one hand on the abdomen and breathe in deeply through your nose counting to ten. Hold the breath for a count of five and then release slowly through your mouth to the count of ten. While you are holding the breath, focus on your abdomen to ensure it is extended as far as you can comfortably extend it. It is good to start with five of these.|
2. Take a Deep breath as you drop your chin toward your chest, touching the chest if possible. Exhale as you gently raise your head slowly to an upright position. Repeat as desired. It may also be helpful to do some head rolls, in which the head is rolled slowly to the right, to the chest, to the left, and to the chest in a semicircle.
Take deep breath as you stretch your arms over your head. Hold your breath and the stretch for a few seconds, and hen release both slowly. Take a deep breath as you stretch your arms out in front of you. Hold your breath and the stretch for a few seconds, and then release both slowly. Take a deep breath as you stretch your arms behind you. Hold your breath and the stretch for a few seconds, and then release both slowly.
3. Close your eyes and take three deep, cleansing breaths. Focus on inhaling clean air and exhaling stale air.
Continuing to breathe deeply, spend a few moments focusing your attention on your toes. You will have fully focused your attention on this part of your body when you can mentally visualise the position of each toe. This, in itself, can be quite relaxing as attention shifts from the mind to the body.
Breathe fresh air into the toes, fingertips, scalp, and every other part of the body. Exhale stale air from all these locations, feeling warm and cleansed.
If attention wanders goes back to the second step.
4. Before you start make sure you are sitting comfortably. Take your right hand and tucking the index and middle fingers into the palm, place the thumb by your right nostril and ring and little fingers by your left.
Close the right nostril with your thumb and inhale through the left nostril to a count of eight.
Close the left nostril with the ring finger. Release the thumb and exhale through the right nostril to the count of eight.
Once youâ€™ve finished exhaling, inhale through the same nostril to a count of eight.
Close the right nostril with your thumb, release the ring finger and exhale from your left nostril to a count of eight.
Continue this way for several minutes.
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