by Dr. Randy Kamen Gredinger on February 10, 2010
Abdominal breathing, meditation, mindful walking, constructive rest and building friendships are some of my favorite behavioral strategies for balance and happiness. Click on any of the titles listed at the bottom of this page and learn how to create these practices for yourself.
Abdominal breathing is useful anytime and can be practiced in a concentrated way (5-10 minutes once or twice daily) or whenever it comes to mind. The kind of deep breathing always helps with initiating a feeling of relaxation and a greater [click to continue…]
February 10, 2010
by Dr. Randy Kamen Gredinger on December 13, 2009
Create the Practice of Constructive Rest:
- The constructive rest position is ideal for learning abdominal breathing, for easing you into sleep, for reducing anxiety or pain, and for general relaxation.
- Lie down on a flat surface with your neck supported with a small pillow or cushion. Bend your knees and support them with a larger pillow or cushion, so that your body is in a gentle pelvic tilt.
- Place both hands on your low belly (below the navel) and feel the natural rhythm of the rise and fall of each breath.
- The aim is to create a pattern of long, slow, deep, even, breaths.
- Make sure the exhalation is also long, slow, deep, even and complete. The belly and chest should ideally feel quite empty, but without forcing the air out.
- Practice once or twice daily whenever a calming effect is desired.
Practice 2 x daily for 5–10 minutes
December 13, 2009
by Dr. Randy Kamen Gredinger on December 10, 2009
Practice Abdominal Breathing:
- Relax the shoulders and lift up in the chest bone.
- Breathe into the low belly, below the navel.
- When you breathe in, the belly expands and goes out.
- When you breathe out, the belly empties and goes inwards.
- Breathe in a long, slow, deep, full, even breath.
- Breathe out a long, slow, complete exhalation.
- Empty out the belly and lungs. The relaxation occurs on the exhalation.
- Repeat this cycle for a few minutes in the morning and evening.
- Abdominal breathing cannot be overdone.
- Practice in a concentrated way at least twice a day and whenever it comes to mind.
Practice several times daily
December 10, 2009
