Breathing
Controlled breathing helps with hot flashes, sleep, stress, and some forms of incontinence. Musicians, athletes, actors, professional speakers, people involved with yoga and childbirth and in biofeedback, etc. use this technique.
To start, try to slow your breathing down to 6-8 times per minute. Exhale (through your mouth) more slowly than you inhale.
Diaphragmatic breathing:
- Lie comfortably on your back with your knees bent and feet flat. Keep your head and neck relaxed. A small, soft pillow under your head is fine.
- Place one hand on your abdomen.
- Breathe in slowly (through you nose, if possible) and feel your abdomen rise beneath this hand.
- Breathe out even slower through your mouth, feeling your abdomen sink back towards your spine.
- Repeat (often)!
With practice, this technique can be done standing, sitting, walking, even exercising (with modifications) and should become routine.
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