Week 12 is Take a Deep Breath
Once a day, dedicate five or ten minutes to breathing deeply.
Roadmap for Success: Not only is deep breathing a really easy change to implement, but it can be practiced anywhere, anytime. There are several ways of doing it, but here is a simple step-by-step guide to basic deep breathing:
Sit comfortably with your back straight. Sitting cross-legged is often a position used
Put one hand on your chest and the other on your stomach Take a deep breath through your nose. The hand on your stomach should rise, while the hand on your chest should move very little if at all. Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles and pulling your belly button into your spine. The hand on your stomach should move in as you exhale, but your other hand should move very little
Continue to breathe in through your nose and out through your mouth. Try to inhale enough so your lower abdomen continues to rise and fall
Continue to do this for a total of ten breaths or until you feel relaxed. If you have a hard time breathing from your abdomen sitting up, lie on the floor, put a small book on your stomach, and try to breathe so the book rises as you inhale and falls as you exhale.
Please or to access all these features
Please
or
to access all these features
Mumsnet doesn't verify the qualifications of users. If you have medical concerns, please consult a healthcare professional.
General health
Week 12 of 52 Small Changes
28 replies
DrDiva · 13/03/2016 13:38
OP posts:
Don’t want to miss threads like this?
Weekly
Sign up to our weekly round up and get all the best threads sent straight to your inbox!
Log in to update your newsletter preferences.
You've subscribed!
Please create an account
To comment on this thread you need to create a Mumsnet account.