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being properly oxygenated,
thus increasing the feeling
of unease. With proper brea-
thing, you will ensure better
oxygenation, reduce fatigue,
and mitigate the feeling of
stress and tension.
Breathing is a very simple tech-
nique and its practice produces
great benefits. Start by doing these
exercises 3 to 4 times a day, to learn
and decrease your overall level of activa-
tion. But you can also do them anytime you
find yourself tense or feel bad.
HOW CAN I DO THESE BREATHING EXERCISES?
•
Find a quiet place that will allow you to do the
exercises slowly and without interruptions. The
first few times you practice them, you should not
surround yourself with elements that may distract
you, and without any noise.
•
Lie down in a comfortable position
•
Place one hand on your belly (below your navel)
•
Slowly and softly inhale through your nose for 2 or
3 seconds
•
Try to direct the air to the bottom of your lungs
•
Feel how the air fills the lungs and moves the hand
placed on the belly, but not the one placed on the
stomach, or the chest
•
Try to hold the air inside the lungs, mentally coun-
ting from one to three
•
Slowly exhale through the mouth and take 3 to 4
seconds to completely empty the air in your lungs
•
Make a final exhalation and feel how the tension in
your body decreases
•
Repeat the exercise 3 more times
•
If you notice a slight dizziness, do not panic, just in-
terrupt the exercise, breathe normally until it goes
away: sometimes the excess of oxygen causes sli-
ght dizziness