Abdominal Breathing Improves Sleep and Anxiety

Several recent studies have confirmed the importance and efficacy of breathing exercises in cancer patients.  20 minutes minimum a day of abdominal breathing decreased anxiety,  improved mental clarity, sound sleep and quality of life.

This is powerful medicine, it is free and does not interact with any medications.  When you can dedicate yourself to this practice you see results within a few days and over time there will be continuing benefits in your immune system, blood sugar control, stress response and sleep.

Instruction:

Sit comfortably in a chair or on the floor with your spine straight

If you are in a chair place your feet uncrossed flat on the floor and palms flat on your thighs

Relax your shoulders, visualize the shoulder blades coming together 

Close your eyes

Listen to your breath, check in if it is shallow or deep, fast or slow

After a few moments place your hand on your belly above the navel

INHALE belly comes out

EXHALE belly comes in

Keep your shoulders relaxed

Gentle smile on your face

Do this practice for 20 minutes, you can stop in the middle and breathe normally for a few breaths, then return to the abdominal breath when you feel ready