Breathing: Proper breathing hjabits and simple breathing exercises relax the body and mind. People who practice these exercises daily, either by themselves or before beginning a meditation session with others, find that breathing properly can alleviate depression and mania, enhance the meditation experience, and create a greater sense of overall well-being. Read through the techniques described below and decide which might work best for you.

Breathing Awareness - Lie down on the floor with your legs flat or bent at the knees, your arms at your sides, your palms up, and your eyes closed. Brathe through your noise if you can. Focus on your breathing. Please your hand on the place that seems to rise and fall the most as you breathe...now place both hands on your abdomen and notice how it rises and falls with each breath... Continue to do this for several minutes. Get up slowly. This exercise is something you can do during at break at work...sitting in a chair

Deep Breathing - This exercise can be practiced in a variety of body positions; however, it's most effective if you can do it lying down with your knees bent and your spine straight...Inhale slowly and deeply through your nose into your abdoment to push up your hand as much as it feels comfortable. You chest should only move a little in response to the movement in your abdomen. When you feel at ease with your breathing, inhale through your nose and exhale through your mouth, making a relaxing, whoosing sound as you gently blow out. This will relax your mouth, tongue, and jaw. Continue taking long, slow, deep breaths that raise and lower your abdoment...At the end of each session, scan your body for tension. As you become used to this exercise, you can practice it wherever you happen to be, in a standing, sitting or supine position. Use the exercise whenever you feel tens.

The Relaxing Sigh - Do you notice yourself sighing or yawning during the day? This is usually a sign that you are not breathing deeply enough to get enough oxygen. The sigh or yawn helps to remedy the situation and also releases tension. When you feel the need to relax, sit or stand up straight. Sigh deeply, letting out a sound of deep relief as the air rushes out of your lungs. Then let the air return to your lungs slowly and naturally. Repeat eight to twelve times whenever you feel tense or anxious.

Complete Natural Breathing - Sit or stand up straight. Breathe through your nose. Whil inhaling, fill the lower section of your lungs (your diaphragm will push your abdomen out to make more room forthe air). Now fill the middle part of your lungs with air as your lower ribs and your chest move forward slightly. Then fill the upper part of your lungs with air as you raise your chest slightly and draw in your abdomen a little. With practice these steps can be performed in one continuous, smooth inhalation in a few seconds. Hold your breath for a few seconds. Exhale slowly, pulling your abdomen in slightly and lifting it up slowly as your lungs empty. When you have exhaled completely, relax your abdomen and chest. Repeat this sequence at least five times, raising your shoulders and collarbone occasionally after the inhalation to be sure that the very top of your lungs is filled with fresh air.

Purifying Breath - cleans your lungs while stimulating and toning your entire breathing process and refreshing your body. It can bbe used with the other breathing exercise. Sit or stand up straight. Inhale a complete natural breath, as described previously. Hold this breath for several seconds. Exhale a little of the air with force through a small opening in your lips. Stop exhaling for a moment, then blow out more air. Repeat this procedure until you have exhaled the air. Practice for several minutes.

Tap Away Tension - is a good exercise to relax you quickly while making you feel more alert. Stand up straight with your hands at your sides. As you inhale slowly, lightly tap your chest with your fingertips, moving your hand around so that your entire chest is tapped. When you have inhaled as much air as feels comfortable, hold your breath and pat your chest with your palms. Exhale using the purifying breath described above. Practice a few more purifying breaths and then repeat the tap-away-tension exercise as many times as it feels comfortable. After you have repeated this exercise several times; try tapping the areas of your back that you can reach with your hands.

The Bracer - is a good exercise when your energy is low. It will stimulate your breathing, circulatin and nervous system. Stand up straight with your hands at your sides. Inhale and hold a complete natural breath as described above. Raise your arms straight out in frot of you, using just enough energy to keep them up and relaxed. Gradually bring your hands to your shoulders while contracting your hands into fists, so that when they reach your shoulders they are clenched as tight as you can make them. Keep your fists clenched as you push your arms out straight very slowly. Pull your arms back to your shoulders and straighten them out, fists tense, as fast as you can several times. Release your fists and let your arms drop to your sides, exhaling forcfully through your mouth. Practice a few purifying breaths as described previously. Repeat this exercise several times until you feel its purifying effects.

The Windmill - is a good exercise to revive you when you feel overworked and tense. Stand up straight with your arms in front of you. Inhale and hold a complete natural breath as described previously. Swing your arms backward in a circle several times and then reverse directions. You may also try rotating them like a windmill. Exhale forcefully through your mouth. Practice several purifying breaths as describer earlier. Repeat the exercise several times.

Bending - is another exercise that will relieve tension when you have been working hard. It will also stretch your torso and make it more flexible. Stand straight with your hands on your hips. Inhale and hold a complete natural breath as described above. Letting the lower part of your body remain stiff, bow forward as far as you possibly can while exhaling slowly through your mouth. Stand up straight again, inhale, and hold another complete natural breath. Bend backwards while slowly exhaling. Stand up straight again and hold another complete breath. Repeat this exercise, bending to the left and right. After each round of four bends, practice one purifying breath. Do four full rounds. (p. 222-226)

The purpose of progressive muscle relaxation is to focus on body sensations and how relaxation feels by systematically tensing and then relaxing different muscle groups in your body. Make a tape recording of this exercise so that you can use it when you need to. Be sure your leave yourself time on the tap to tense and relax your muscles.

Find a quiet space where you will not be distured. You can do this exercise either lying on your back or sitting in a chair, as long as you are comfortable.

Close your eyes. Now clench your right fist as tightly as you can. Be aware of the tension as you do so. Keep your fist clenched for a moment. Now relax. Feel the looseness in your right hand and compare it to the tension you elt previously. Tense your right fist again, then relax it; notice the difference between tension and relaxation.

Follow the same exercise above for the left fist.

Bend your elbows and tense your biceps as hard as you can. Notice the feeling of tightness. Relax and straighten out your arms. Let the relaxation flow through your arms and compare it to the tightness you felt before. Tense and relax your biceps again. Wrinkle your forehead as tightly as you can. Now relax it and let it smooth out. Feel your forehead and scalp becoming relaxed. Now frown and notice the tension spreading through your forehead again. Relax and allow your forehead to become smooth.

Close your eyes now and squint them very tightly, feel the tension. Now relax your eyes. Tense and relax your eyes again. Now let them remain gently closed.

Now clench your jaw, bite hard, and feel the tension. Now relax your jaw. Your lips will be slightly parted. Notice the difference. Clench and relax again. Press your tongue against the roof of your mouth Now relax. Do this again.
Press and purse your lips together. Now relax them. Repeat this.

Feel the relaxation throughout your forehead, scalp, eyes, jaw, tongue, and lips.

Hold your head back as far as it can comfortably go and observe the tightness in your neck. Roll your head to the right and notice how the tension moves and changes. Roll your head to the left and notice how the tension moves and changes. Now straighten your head and bring it forward, rpessing your chin against your chest. Notice the tension in your throat and the back of your neck. Now relax and allow your shouldsers to return to a comfortable position. Allow yourself to feel more and more relaxed. Now shrug your shoulders and hunch your head down between them. Relax your shoulders. Allow them to drop back, and feel the relaxation moving through your neck, throat, and shoulders; feel the lovely, very deep relaxation.
.

Give your whole body a chance to relax. Feel how comfortable and heavy it is.

Breathe in and fill your lungs completely. Hold your breath and notice the tension. Let your breath out and let your chest become loose. Continue relaxing, breathing gently in and out. Repeat this breating several times and notice the tension draining out of your body.

Tighten your stomach and hold the tightness. Feel the tension. Now relax your stomach. Place your hand on your stomach and breathe deeply into your stomach, pushing your hand up. Hold for a moment and then relax. Now arch your back without straining, keeping the rest of your body as relaxed as possible. Notice the tension in your lower back. Now relax deeper and deeper.

Tighten your buttocks and thighs. Flex your thighs by pressing your heels down as hard as you can. Relax and notice the difference. Do this again. Curl your toes down, making your calves tense. Notice the tension. Relax. Bend your toes toward your face,creating tension in your shins. Relax and notice the difference.

Feel the heaviness throughout your lower body as the relaxation gets deeper and deeper. Relax your feet, ankles, calves, shins, knees, thighs, and buttocks. Let the relaxation spread to your stomach, lower back, and chest. Let go more and more. Experience deeper and deeper relaxation in your shoulders, arms, and hands, deeper and deeper. Notice the feeling of looseness and relaxation in your neck, jaws, and all your facial muscles.

Body Scan

This exercise will help you become more aware of how you are feeling right now. As you become aware of your body, mind, and emotions in a nonjudgmental way, you will begin to experience a new clarity and self-acceptance that will help you relax deeply. Do your very best not to judge yourself as you are doing this exercise. Just allow yourself to cvomplete the body scan without worrying about the results.

Get into a comfortable position, either sitting up or lying down in a place where you won't be disturbed.

Gently close your eyes and focus your complete attention on your breathing. Notice the cool air as it is breathed in through your nose, and the warm air as it is breathed out. Focus your full attention on each breath, cool air being breathed in, warm air being breathed out. Just breath naturally, noticing each breath. Let each breath flow into the next without anything to make anything happen. Focus your attention on the body areas listed below, one at a time. Just notice how you're feeling and just feel whatever it is you feel. Allow each area to fully and completely relax. Just let go and let them relax.

Feet and toes
Your legs - lower legs, knees, and upper legs
Your buttocks and lower abdomen
Your stomach, chest and back
Your hands, arms, shoulders, and neck
Your mouth, nose, face, eyes and head

Notice how the relaxation is penetrating every organ, every muscle, and every cell of your body. Let your whole body and mind completely relax. Enjoy this feeling of deep relaxation throughout your body. Notice how good it feels. Appreciate yourself for allowing this to happen.

Focus your attention again on your breath, noticing the cool air come in as you inhale, and the warm air go out as you exhale. Stay focused on each breath as it goes in and out, breath by breath. Notice how relaxed,refreshed, and energetic you feel. This relaxation and feeling of renewed energy will stay with you as you get on with the things you do. Slowly getup and resume your activities. Remember that each time you do this exercise, you will relax more fully and deeply, continuing to enhance your wellness.(228-231)

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