Breathing: Proper breathing hjabits and simple breathing exercises relax the body and mind. People who practice these exercises daily, either by themselves or before beginning a meditation session with others, find that breathing properly can alleviate depression and mania, enhance the meditation experience, and create a greater sense of overall well-being. Read through the techniques described below and decide which might work best for you.

Breathing Awareness - Lie down on the floor with your legs flat or bent at the knees, your arms at your sides, your palms up, and your eyes closed. Brathe through your noise if you can. Focus on your breathing. Please your hand on the place that seems to rise and fall the most as you breathe...now place both hands on your abdomen and notice how it rises and falls with each breath... Continue to do this for several minutes. Get up slowly. This exercise is something you can do during at break at work...sitting in a chair

Deep Breathing - This exercise can be practiced in a variety of body positions; however, it's most effective if you can do it lying down with your knees bent and your spine straight...Inhale slowly and deeply through your nose into your abdoment to push up your hand as much as it feels comfortable. You chest should only move a little in response to the movement in your abdomen. When you feel at ease with your breathing, inhale through your nose and exhale through your mouth, making a relaxing, whoosing sound as you gently blow out. This will relax your mouth, tongue, and jaw. Continue taking long, slow, deep breaths that raise and lower your abdoment...At the end of each session, scan your body for tension. As you become used to this exercise, you can practice it wherever you happen to be, in a standing, sitting or supine position. Use the exercise whenever you feel tens.

The Relaxing Sigh - Do you notice yourself sighing or yawning during the day? This is usually a sign that you are not breathing deeply enough to get enough oxygen. The sigh or yawn helps to remedy the situation and also releases tension. When you feel the need to relax, sit or stand up straight. Sigh deeply, letting out a sound of deep relief as the air rushes out of your lungs. Then let the air return to your lungs slowly and naturally. Repeat eight to twelve times whenever you feel tense or anxious.

Complete Natural Breathing - Sit or stand up straight. Breathe through your nose. Whil inhaling, fill the lower section of your lungs (your diaphragm will push your abdomen out to make more room forthe air). Now fill the middle part of your lungs with air as your lower ribs and your chest move forward slightly. Then fill the upper part of your lungs with air as you raise your chest slightly and draw in your abdomen a little. With practice these steps can be performed in one continuous, smooth inhalation in a few seconds. Hold your breath for a few seconds. Exhale slowly, pulling your abdomen in slightly and lifting it up slowly as your lungs empty. When you have exhaled completely, relax your abdomen and chest. Repeat this sequence at least five times, raising your shoulders and collarbone occasionally after the inhalation to be sure that the very top of your lungs is filled with fresh air.

Purifying Breath - cleans your lungs while stimulating and toning your entire breathing process and refreshing your body. It can bbe used with the other breathing exercise. Sit or stand up straight. Inhale a complete natural breath, as described previously. Hold this breath for several seconds. Exhale a little of the air with force through a small opening in your lips. Stop exhaling for a moment, then blow out more air. Repeat this procedure until you have exhaled the air. Practice for several minutes.

Tap Away Tension - is a good exercise to relax you quickly while making you feel more alert. Stand up straight with your hands at your sides. As you inhale slowly, lightly tap your chest with your fingertips, moving your hand around so that your entire chest is tapped. When you have inhaled as much air as feels comfortable, hold your breath and pat your chest with your palms. Exhale using the purifying breath described above. Practice a few more purifying breaths and then repeat the tap-away-tension exercise as many times as it feels comfortable. After you have repeated this exercise several times; try tapping the areas of your back that you can reach with your hands.

The Bracer - is a good exercise when your energy is low. It will stimulate your breathing, circulatin and nervous system. Stand up straight with your hands at your sides. Inhale and hold a complete natural breath as described above. Raise your arms straight out in frot of you, using just enough energy to keep them up and relaxed. Gradually bring your hands to your shoulders while contracting your hands into fists, so that when they reach your shoulders they are clenched as tight as you can make them. Keep your fists clenched as you push your arms out straight very slowly. Pull your arms back to your shoulders and straighten them out, fists tense, as fast as you can several times. Release your fists and let your arms drop to your sides, exhaling forcfully through your mouth. Practice a few purifying breaths as described previously. Repeat this exercise several times until you feel its purifying effects.

The Windmill - is a good exercise to revive you when you feel overworked and tense. Stand up straight with your arms in front of you. Inhale and hold a complete natural breath as described previously. Swing your arms backward in a circle several times and then reverse directions. You may also try rotating them like a windmill. Exhale forcefully through your mouth. Practice several purifying breaths as describer earlier. Repeat the exercise several times.

Bending - is another exercise that will relieve tension when you have been working hard. It will also stretch your torso and make it more flexible. Stand straight with your hands on your hips. Inhale and hold a complete natural breath as described above. Letting the lower part of your body remain stiff, bow forward as far as you possibly can while exhaling slowly through your mouth. Stand up straight again, inhale, and hold another complete natural breath. Bend backwards while slowly exhaling. Stand up straight again and hold another complete breath. Repeat this exercise, bending to the left and right. After each round of four bends, practice one purifying breath. Do four full rounds. (p. 222-226)