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Expanding the Inhale Technique

Introduction

Chronic stress takes its toll on the body. Muscles tighten, blood pressure rises, the heart beats faster and works harder. The Expanding Inhale Technique stretches your body and releases tension, while also calming the nerves and preventing excess cortisol and extra belly fat.

About This Technique

This technique guides you through a series of deep inhalations. Inhaling deeply is a natural process that causes the lungs and chest to expand.

With each inhale, the diaphragm muscles press down upon the stomach and mid-section.  This stretching action opens up the proverbial "knot in the stomach," a common symptom of stress.

Caution: deep breathing can cause some individuals to feel light-headed or dizzy.  If this occurs, discontinue deep inhaling and return to slow, gentle breaths.

Performing This Technique

Sit securely in an upright posture.  Follow these steps:

◊ Inhale deeply and feel your lungs expanding.

◊ Inhale deeply and feel your chest rising and falling.

◊ Inhale deeply and feel your stomach expand and release tension.

◊ Inhale deeply and feel your lower back stretching.

◊ Inhale deeply and feel your hips and thighs relaxing.

◊ Inhale deeply and feel your shoulders rise up, then fall gracefully as you exhale.

◊ Inhale deeply and feel your jaw relax and drop lower.

◊ Inhale deeply through your nose. As the air travels into the sinuses, feel the sensation relax the
   head and mind.

◊ Inhale deeply and feel your entire body letting go.

◊ Now take a moment to return to calm, easy breathing.

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Source: Stress Makes You Fat, Wrinkled and Dead Lewis Publishing Richard Lewis ISBN 0-9664069-0-7-X

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