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.