STEP 3: Practice Your
Breathing Skills
Natural Breathing
The first breathing skill is called Natural Breathing, or abdominal
breathing. In fact, this is a good way to breathe all day long, unless
you are involved in physical activity. In other words, you should practice
breathing this way all day long, since it provides for sufficient oxygen
intake and controls the exhalation of carbon dioxide.
It's very simple and it goes like this:
Gently and slowly inhale a normal amount of air through your nose,
filling your lower lungs. Then exhale easily. You might first try it with
one hand on your stomach and one on your chest. As you inhale gently, your
lower hand should rise while your upper hand stays still. Continue this
gentle breathing pattern with a relaxed attitude, concentrating on filling
only the lower lungs.
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Natural Breathing
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- Gently and slowly inhale a normal amount of air through
your nose, filling only your lower lungs. (Your stomach will expand
while your upper chest remains still.)
- Exhale easily.
- Continue this gentle breathing pattern with a relaxed attitude,
concentrating on filling only the lower lungs.
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As you see, this breathing pattern is opposite of that which comes
automatically during anxious moments. Instead of breathing rapidly and
shallowly into the upper lungs, which expands the chest, you breathe gently
into the lower lungs, expanding the abdomen.
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