Deep Breathing
Focusing on your breathing is another way to get back in tune with your unconscious. Here are the steps.
- Place your fingers lightly on your diaphragm, just beneath your rib cage above your waistband. Feel the movement as you breathe.
- Inhale slowly through your nose or mouth, directing the air to your diaphragm. You will feel the diaphragm move forward; your shoulders and upper chest should not move at all.
- Hold the inhaled air for three seconds.
- Exhale slowly, counting to twenty by saying "one one thousand, two one thousand, three one thousand…" until you reach "twenty one thousand."
- Stop when your exhale becomes a strain.
- If this is the first time you've tried this exercise, you probably won't reach twenty in one breath. Repeat the exercise three times a day until you can reach twenty comfortably.
Take a few moments to practice this technique.
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Session 4: Creating Comprehensive Outcomes