ABDOMINAL BOX BREATHING
Before Bed
While sitting up, or lying down in bed place your hand over your abdomen just below the navel. Apply slight pressure if you like.
Breathe deeply into the back of your lungs for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4 seconds, and repeat. Feel your abdomen rise and fall under your hand. Do not force or strain your breath. Allow your belly to expand to its fullest capacity, and naturally contract into a full exhale.
Do this for several minutes. If your mind drifts away, bring it back to your hand, and the rise and fall of the belly.
Benefits of Abdominal Box Breathing Include
Lowers stress hormones
Boosts blood oxygenation
Reduces muscle tension
Lowers blood pressure & heart rate
Increases focus
