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Put one hand on your chest and the other on your stomach. Inhale through your nose. The hand on your stomach ought to rise. The hand on your chest should move very little. Exhale through your mouth, pushing out as much air as you can while contracting your stomach muscles.

Continue to breathe in through your nose and out through your mouth. Try to breathe in enough so that your lower abdomen rises and falls. Count gradually as you exhale. If you discover it tough breathing from your abdomen while staying up, attempt lying down. Put a little book on your stomach, and breathe so that the book rises as you inhale and falls as you exhale. # 2: Progressive muscle relaxation, Progressive muscle relaxation is a two-step procedure in which you systematically tense and unwind different muscle groups in the body.

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This can help you respond to the very first indications of the muscular tension that accompanies tension. And as your body relaxes, so will your mind. Progressive muscle relaxation can be combined with deep breathing for additional stress relief. Practicing progressive muscle relaxation, Consult with your doctor first if you have a history of muscle convulsions, back problems, or other serious injuries that may be exacerbated by tensing muscles.

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Loosen clothing, take off your shoes, and get comfortable. Take a couple of minutes to inhale and out in slow, deep breaths. When Source prepared, shift your attention to your right foot. Take a moment to concentrate on the way it feels. Slowly tense the muscles in your right foot, squeezing as firmly as you can.

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Relax your foot. Focus on the tension streaming away and how your foot feels as it ends up being limp and loose. Remain in this unwinded state for a minute, breathing deeply and slowly. Shift your attention to your left foot. Follow the exact same sequence of muscle tension and release. Move gradually up through your body, contracting and unwinding the different muscle groups.

Like progressive muscle relaxation, you begin with your feet and work your way up. But instead of tensing and relaxing muscles, you simply concentrate on the way each part of your body feels, without identifying the feelings as either "good" or "bad". Lie on your back, legs uncrossed, arms unwinded at your sides, eyes open or closed.