Breathing and relaxation exercise.
Simply lay flat on your back with arms at your side parallel to your body.
Relax.
Feel like you are melting into the floor.
Next,
You are going to tighten and relax all the various parts of your body by tensing or squeezing the muscles,
Holding for a count of eight,
And then relaxing everything for another count of eight.
Let's begin with your toes.
Squeeze all of your toes together on both feet and hold them to a count of eight.
1,
2,
3,
4,
5,
6,
7,
8.
Now,
Relax your toes and the rest of your body to a count of eight.
1,
2,
3,
4,
5,
6,
7,
8.
Pull your toes towards your head,
Flexing your ankles.
Hold.
1,
2,
3,
4,
5,
6,
7,
8.
Relax everything.
1,
2,
3,
4,
5,
6,
7,
8.
Point your toes away from your head,
Keeping your legs flat on the floor.
2,
3,
4,
5,
6,
7,
8.
Relax everything.
1,
2,
3,
4,
5,
6,
7,
8.
Tighten the calves of your legs.
2,
3,
4,
5,
6,
7,
8.
Relax.
1,
2,
3,
4,
5,
6,
7,
8.
Make your legs as stiff as boards.
1,
2,
3,
4,
5,
6,
7,
8.
Relax everything.
Melt into the floor again.
1,
2,
3,
4,
5,
6,
7,
8.
Squeeze your legs together and hold tight.
1,
2,
3,
4,
5,
6,
7,
8.
Relax.
1,
2,
3,
4,
5,
6,
7,
8.
Tighten your buttocks.
1,
2,
3,
4,
5,
6,
7,
8.
Relax.
1,
2,
3,
4,
5,
6,
7,
8.
Relax.
1,
2,
3,
4,
5,
6,
7,
8.
Push your stomach towards the sky,
Keeping your back flat on the floor.
1,
2,
3,
4,
5,
6,
7,
8.
Relax.
1,
2,
3,
4,
5,
6,
7,
8.
Roll your belly button,
Your navel,
Back towards your spine,
Sucking in your stomach.
2,
3,
4,
5,
6,
7,
8.
Relax everything.
1,
2,
3,
4,
5,
6,
7,
8.
Give yourself a tight fist with both hands.
1,
2,
3,
4,
5,
6,
7,
8.
Relax those fists.
1,
2,
3,
4,
5,
6,
7,
8.
Tighten your biceps,
The Popeye muscles in your upper arms.
1,
2,
3,
4,
5,
6,
7,
8.
Relax.
1,
2,
3,
4,
5,
6,
7,
8.
Hold.
Press your arms tight against your body.
1,
2,
3,
4,
5,
6,
7,
8.
Relax.
1,
2,
3,
4,
5,
6,
7,
8.
With your fingers,
Pull down gently on your ears.
1,
2,
3,
4,
5,
6,
7,
8.
Relax.
Let go.
1,
2,
3,
4,
5,
6,
7,
8.
Squeeze your front teeth together.
1,
2,
3,
4,
5,
6,
7,
8.
Relax.
1,
2,
3,
4,
5,
6,
7,
8.
Now squeeze your back teeth together.
1,
2,
3,
4,
5,
6,
7,
8.
Relax.
1,
2,
3,
4,
5,
6,
7,
8.
Press your lips together.
1,
2,
3,
4,
5,
6,
7,
8.
Relax.
Everything relax.
1,
2,
3,
4,
5,
6,
7,
8.
Now open your mouth as wide as you can.
1,
2,
3,
4,
5,
6,
7,
8.
Relax.
1,
2,
3,
4,
5,
6,
7,
8.
Close your eyes real tight.
Squeeze them together.
1,
2,
3,
4,
5,
6,
7,
8.
Relax.
1,
2,
3,
4,
5,
6,
7,
8.
Open your eyes as wide as you can.
1,
2,
3,
4,
5,
6,
7,
8.
Relax.
1,
2,
3,
4,
5,
6,
7,
8.
Press your head and your neck into the floor.
1,
2,
3,
4,
5,
6,
7,
8.
Relax.
1,
2,
3,
4,
5,
6,
7,
8.
Now tighten everything in your body all at the same time.
1,
2,
3,
4,
5,
6,
7,
8.
Relax your entire body.
Let go.
Melt into the floor.
1,
2,
3,
4,
5,
6,
7,
8.
Relax even deeper.
Totally letting go and laying quietly for another 5 to 10 minutes.
We'll do this together this time for another minute.
Just lay very quietly.
Take a long,
Deep inhale and let your breath out in a long exhale.
Before you get up off the floor,
Stretch your hands above your head and stretch your whole body from the tips of your fingers to the tips of your toes.
Reach,
Reach,
Reach,
Stretch.
Then hug your knees to your chest and roll from side to side a few times on your back.
Still hugging your knees,
Rock forward and backward on your back.
Rock yourself up to a sitting position and enjoy and enjoy and enjoy whatever you do next.
You can also do this breathing exercise when you get into bed to go to sleep.
If you do,
Skip the rocking on your back and just go to sleep gently.
