Hi, Nikko and Ms. Bear,
I found more about breathing.
http://www.betterhealth.vic.gov.au/b...s?OpenDocument
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Abdominal breathing
There are different breathing techniques to bring about relaxation. In essence, the general aim is to shift from upper chest breathing to abdominal breathing.
You will need a quiet, relaxed environment where you won’t be disturbed for 10 to 20 minutes. Set an alarm if you don’t want to lose track of time.
Sit comfortably and raise your ribcage to expand your chest.
Place one hand on your chest and the other on your abdomen.
Take notice of how your upper chest and abdomen are moving while you breath.
Concentrate on your breath and try to breathe in and out gently through the nose.
Your upper chest and stomach should be still, allowing the diaphragm to work more efficiently with your abdomen and less with your chest.
With each breath, allow any tension in your body to slip away.
Once you are breathing slowly and with your abdominals, sit quietly and enjoy the sensation of physical relaxation.
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Things to remember
-Shallow, upper chest breathing is part of the typical stress response.
-The stress response can be switched off by consciously breathing with the diaphragm.
-Abdominal breathing plugs into the autonomic nervous system and encourages it to relax, bringing about a range of health benefits.
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