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- Straighten up. Sit as though there were a string at the top of your
head, holding you up like a marionette. Put your feet on the floor, uncross
your arms and legs.
- Take a deep breath and hold it.
- Tense all your muscles from the ground up. Start with your feet, move
up your legs to your torso, shoulders, neck, jaw, forehead, upper and lower
arms, and hands.
- Keep muscles tense for five seconds.
- Relax.
- Take a deep and slow breath, breathing into your stomach, not just your
chest. Pause momentarily after you inhale, and then exhale completely.
When you've breathed out as much as you think you can, force out even more
air by contracting your stomach muscles. Do this three times.
- After the three breaths, take a deep breath, hold it, tense all your
muscles again as described above, hold for five seconds, and relax.
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