When roll breathing, always breathe in through your nose and breathe
out through your mouth. As you breathe out, make a whooshing sound. Notice how
your belly and chest move like waves, rising and falling in a steady motion.
Place your left hand on your belly and your right hand on your chest.
Notice how your hands move as you breathe in and out.
Caution: Some people get dizzy the first few
times they try roll breathing. If you begin to breathe very fast or become
lightheaded, slow your breathing. Get up slowly.
Breathe in to fill your lower lungs. Your belly
will push your left hand up as you do this. Your right hand won't move.
Then breathe out. Your left hand will fall as
your belly falls. Do these steps 8 to 10 times.
Next, breathe in as you did before, but don't
stop after your left hand pushes up. Continue to breathe in. You will feel your
upper chest expand and push your right hand up. Your left hand will fall a
little as your belly falls.
Breathe out slowly through your mouth. As you
breathe out, feel the tension leaving your body. Both your hands will fall. Do
this exercise for 3 to 5 minutes.
January 9, 2013
Adam Husney, MD - Family Medicine & Jessica Hamblen, PhD - Post Traumatic Stress Disorder
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