CANCER: BREATHING EXERCISES FOR RELAXATION AND HEALTH
Slow Deep Breathing or Simple Yoga Breath
This exercise relaxes your mind and body, increases your oxygen supplies and centers your awareness. Sitting or lying in a comfortable position with your eyes closed, brine in your breath slowly and fully to the pit of your stomach. Breathe in and out through the nose only. Place your hands on your abdomen where you can feel each breath coming in and out. As you breathe in, concentrate on letting your abdomen expand. As you breathe out, concentrate on letting your abdomen slowly pull in. Do not force the breathing or hurry. This is a relaxing, deepening and centering practice. Keep your breathing steady, slow and full. Continue for up to five minutes or more.
Vigorous Deep Breathing or Full Yoga Breath
Sit upright, comfortable and in a relaxed position. You can either sit in a chair, in lotus position or cross legged. Make sure your back is completely upright. Take moderate and deep breaths in and out through the nostrils. First begin by filling the lungs. Breathe in and out through the nostrils, bringing the breath only to the chest area. Continue to do this for a few minutes. On the out breath, do a forceful exhalation through the nostrils.
Next, breathing in and out through the nose, bring your breath down to the diaphragm area. Concentrate on bringing the breath through the chest and down to the diaphragm. Continue to do this for a few minutes – bringing the breath down through the lungs to the diaphragm. On the out breath, do a forceful exhalation through the nostrils. Continue to do this for a few minutes.
Next, concentrate on bringing your breath to the lungs, to the diaphragm and down to the stomach area. Breathe in and out, taking the breath right down to the stomach. On the out breath, do a forceful exhalation through the nostrils. Continue to do this for a few minutes.
Deep Relaxation Exercise
This exercise induces a state of deep relaxation. It also helps to rebalance the emotions, controls cravings and relaxes the body’s nervous system. Inhale deeply and quietly through your nose to a count of four. Hold the breath for a count of four. Then exhale through the mouth to a count of eight, making a whooshing sound.
Inhale a second time, hold, and release again to a count of eight with a whooshing sound. This can be done in any position at any time of the day. If you are sitting, remember to always keep your back straight.
Tension Release Exercise
This exercise is great for releasing tension and built up anxiety and stresses.
Standing upright with your back perfectly straight, stretch your arms out straight in front of you with fingers outstretched. Breathe in through the nose very slowly. As you do this, slowly curl your hands into fists and bring them close to your body.
Clench your fists as tight as you can as you hold your breath for a count of four. When you are ready to exhale, breathe out through your mouth with a big ‘aaaahhhh’ and as you do, throw your hands straight out in front of you, releasing your clenched fists.
Repeat this at least 10 times. Remember, when you clench your fists on the inhale and bring your arms close to your chest, imagine pulling all of your tensions back with this. When you exhale and throw your arms out in front of you releasing your fists, release all of your tensions and stresses with a big ‘aaaahhh’.
Oxygenation Exercise
This exercise increases oxygenation throughout the body and increases general lung capacity. Holding your left nostril down with your left finger, breathe in deeply through your right nostril. Hold your breath for three seconds. Change to your right index finger and hold down the right nostril. Breathe out of the left nostril until there is no air left in your stomach.
Next, begin by holding the right nostril down with your right index finger. Breathe in deeply through your left nostril. Hold your breath for three seconds. Change fingers to the left nostril and breathe out of the right nostril, until your stomach and lungs are completely empty. Repeat for 10 breaths. Try to breathe more deeply with each repetition.
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