BELLY BREATH EXERCISES
Belly breath exercises are simple ways to deepen breathing and to cleanse the lungs. It relaxes you and directly reduces many of the symptoms of anxiety and panic. It can be both the first step in mastering panic and the first step in learning meditation. These exercises will also increase energy and decrease tension. Plan to practice Belly Breathing once a day, starting with five minutes. Then, gradually increase the time up to about 15 minutes. Lie flat on your back to get a proper deep breathing: Lie comfortably on your back with a pillow under your head with your knees bent and your back flat to reduce strain by tucking them under the neck and knees.. You can stretch your legs out if that's more comfortable. Place one hand on your belly. Once you're comfortable, you can start the exercise. Inhale while you slowly count to 4. Expand your belly as much as you can – like a balloon and you can feel your belly expand. Then, exhale to the slow count of 4, just letting all the air out of the belly. In this process, the life-giving oxygen fills the lungs and gets into the blood stream for distribution to the cells. Carbon dioxide is expelled from the blood into the about-to-be exhaled breath, thus cleansing the body and blood of waste products
Repeat the belly breathing to the slow count of 4. When your mind wanders, just gently bring your attention back to the counting and belly breathing. After you have practiced this exercise for a week, try doing Belly Breathing in sitting position. Then, try it at different times during the day, even when you are standing. Notice that it is very relaxing. Once you have proper practiced (mastered) your Belly Breathing, you can use it when you have symptoms of anxiety or panic. Many of the "scary sensations" of panic are related to "hyperventilation", which simply means rapid breathing. Also, during panic, people tend to breathe from the chest instead of from the belly. Breathing rapidly from the chest increases anxiety. Breathing slowly from the belly lowers anxiety and reduces many of the "scary sensations" of panic.