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Abdominal Breathing

Relaxation Techniques by Susan Eisner, MPH, CASAC, President, Visionary Health Solutions


10 – 15 Minutes – (Set alarm if needed)

1. Find a comfortable, quiet place. Loosen clothes, remove glasses.

2. Sit in a chair with your back straight, feet flat on floor and hands in your lap or at your sides, or sitting straight on the floor cross-legged on a mat or pillow.
3. Close your eyes. Place your hand on your abdomen.
4. IMAGINE A BALLOON INSIDE YOUR ABDOMEN.
5. Breathe in deeply through your nose to the count of 4.
As you breathe in imagine the balloon filling up with air. Feel your hand and abdomen rise.
6. Hold your breath for the count of 2.
7. Breathe out through your mouth to the count of 5. Gently blow the air out of your lungs.
As you breathe out imagine the balloon deflating. Feel your hand and abdomen fall.
8. On this out-breath feel your muscles relax. Let your shoulders and jaw drop. Let your body sink into the chair.

Continuously repeat Steps 5 – 8 for 10 – 15 MINUTES.
Breathe comfortably and easily at your own pace.
Open your eyes. Sit for a few minutes and get re-oriented.
Then stand up, and continue on with your day.








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