Beat Stress by Breathing like a Yoga

How to Breathe Like a Yoga Master

You don't have to vacation in the Himalayas to learn to breathe like a Buddha. From the Pranayama tradition of yoga comes the "Complete Breath," which is a relaxing way to beat stress and improve your state of mind.

Steps

1. Lie flat while you are down on your back on the floor, a comfortable mat, or a firm mattress.
   
2. Place your hands on your abdomen an inch or two apart just below the navel, with your fingertips facing inward and your palms down.
   
3. Inhale through the nose and begin expanding the abdomen.
   
4. Continue inhaling. When the abdomen rises slightly, begin allowing the chest to expand and the abdomen to fall.
   
5. When the chest rises slightly, begin exhaling. Allow the abdomen to continue to fall.
   
6. Continue exhaling. As the chest empties, allow the abdomen to begin to rise again.
   
7. Repeat without pausing.
   

Tips

• It can be tricky to get the hang of this at first, but it helps to imagine the breathing cycle as a circle. During each cycle, the chest and abdomen rise and fall in a smooth, uninterrupted manner.
  
• Each inhalation/exhalation cycle should require several seconds to complete. Use a pace that is comfortable for you, but the deeper and slower you are able to breathe, the better.
  

Warnings

• If you begin to feel light-headed or experience other unusual phenomena, discontinue the exercise.
  

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