- 1). Sit or lie down in a comfortable position. Doing so in a quiet area will allow you to concentrate better.
- 2). Observe your own breathing pattern. Note the duration of both inspiration (breathing in) and expiration (breathing out). Also pay attention to the rising and falling of your abdomen or chest as you breathe.
- 3). Practice breathing from your diaphragm, located below your rib cage, rather than from your chest. Placing your hands along the edges of your rib cage will help you monitor this. Correct diaphragmatic breathing will expand your rib cage outward.
- 4). Slow your breathing rate, while maintaining diaphragmatic breathing. Take deep, even breaths, making sure inspiration and expiration are of equal duration.
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