Alban Acupuncture & Chinese Herbs Clinic, New York City
Archive for the ‘Relaxation Techniques’ Category
Acupressure for Insomnia, Jet Lag, and Relaxation
May 13, 2009
This acupressure routine helps promote sleep and relaxation. In addition, it can be used for improving concentration and reducing jet lag. Often, I will give my patients these particular acupressure points to augment the acupuncture treatments for insomnia.
Yin Tang- The Spirit Gate
Location- on the forehead, in line with the nose above the eyebrows
Stimulation- gently rub downward towards your nose
Function- helps calm the mind and relieve stress
Heart 7- Shen Men (The Spirit Gate)
Gently Massage the Heart Channel for Relaxation
Location- at the wrist on the pinky side of the hand
Stimulation- If trying to go to sleep, gently rub towards the body. If trying to concentrate or wake up, gently tap.
Function- calms the spirit and nourishes the heart. This is one of the most important points for insomnia and jet lag because the heart is in charge of the internal clock. This point will be very good for people who wake up in the middle of the night and cannot fall back asleep. If you gently tap this point, it can help concentration.
Pericardium 6- Nei Guan (Inner Pass)
Gently Rub PC 6 in small circles
Location- on the center line of the arm, two thumb widths up from the wrist crease
Stimulation- gently rub in a circle or straight towards the body
Function- This point has many functions. It is most famous for treating nausea and improving digestion, but it is very powerful for managing stress and helping with sleep. The pericardium surrounds and protects the heart, so stimulating this channel also stimulates the heart.
Rubbing the ears
Ear Acupuncture Model
The ear is a map of the entire body with different body parts and body organs. By rubbing the ears, you can stimulate the entire body, moving qi and helping you feel more relaxed.
Photo: Pelikanol
Chinese Medicine and Stress
Apr 15, 2009
I’m not sure if New Yorkers experience more stress than others, but I can say that stress affects the health of nearly all of my patients. We often forget that stress can have a profound impact on our bodies. Most people know that uncontrolled stress can increased our risk of heart attack and stroke, as well as cause insomnia, digestive issues, tension headaches, migraines, and back pain. Not as many people realize that it can also affect our reproductive system and has been shown to be a cause of infertility. In some people, stress causes damage to the immune system causing certain autoimmune conditions, allergies, asthma, arthritis, and eczema. It can even make us age quicker, just think about how fast presidents age while they are in office!
What is stress?
We often think of stress simply as an emotion or a feeling. Stress actually is a physiological reaction to a situation in which you feel threatened. In many cases this reaction is good. Stress can help us meet our goals with an extra boost of energy. At the same time, constant and overwhelming stress can have many serious long-term health consequences.
Our reaction to stress is characterized by the fight or flight response which is regulated by our sympathetic nervous system. The fight or flight response has evolved in order to prepare us for defending ourselves in times of distress. While the physical risks in our lives, for the most part, have changed, (not so many of us are worried about being chased by bears and tigers) our bodies are more or less the same. Even if there is no tiger chasing us, we will have the same physical reaction to high pressure jobs, an argument, waiting for the subway, traffic, writing a paper, caring for a loved one, or the psychological pressures we put on ourselves.
How does Chinese Medicine Understand Stress?
Acupuncture Channels
When describing the effects that stress has on the body, Chinese medicine focuses on the emotions which stress can create. In Chinese medicine the mind and body are connected, emotions are not just felt in our mind, but have profound effects on our body.
Stress can cause anger, frustration, worry, or fear. This is of course normal and healthy in certain situations. The problem occurs when either the feeling is constant and excessive, or when we have no outlet for expression, so it builds up inside our bodies. Intense emotions create imbalances and lead to many health problems.
Each emotion affects a different system in the body and is linked to a specific group of symptoms. For example, anger and frustration impede the circulation of qi, the body’s energy. When I get angry and frustrated, I also feel it physically. My neck begins to hurt and I feel a stifling sensation in the chest. This is the qi slowing down and becoming blocked, which is called qi stagnation. Long term stagnation can lead to chronic health problems, such as muscle pain, headaches, digestive problems, irregular menstrual cycles, and insomnia, just to name a few. Another common emotion from stress is fear and chronic worry, which causes the qi to dissipate. This is why long term fear can lead to chronic fatigue and depression.
I personally also think that built up emotions and physical pain often develop into an interdependent cycle which causes further pain and illness. The physical reaction gives me even more emotional stress and then causes a more intense physical reaction.
How does Chinese Medicine Manage Stress?
Chinese medicine cannot remove the stress from you life, but it can help you deal with it better. Some of these are self care techniques that you do at home, while others are therapies done in the office. Not everyone is the same, so experiment and get to know what helps you.
1. Tai chi and chi gong: Tai Chi (also, more accurately spelled Tai Ji) and qi gong (less accurately spelled chi gong)
Tai Ji Practice
are slow moving exercises, stretches, and breathing techniques. These help both to loosen the muscles and joints, and calm the mind. Tai ji has actually been shown to lower blood pressure and reduce osteoperosis in older women.
2. Acupressure: To relieve stress and worrying, gently massage Yin Tang downward. This point is located above the nose in the center of your forehead.Also, gentle massaging the Heart channel at the wrist is helpful to calm the mind and the body. To
Gently Massage the Heart Channel for Relaxation
find this channel, hold your hand with the palm facing you.It goes along the hand and arm on the pinky side of the hand. This combination is often helpful for insomnia.
3. Exercise: Exercise is a common way to relieve stress. It is great to get the heart pumping and increase circulation. Walking is one of the greatest exercises, which I personally think is too often overlooked. A walk in the park both helps tone your muscles, gets you to breathe fresh air, and be in the sun. It also helps to move your qi if you have qi stagnation.
4. Smiling: We all know that we smile when we are happy, some people believe that your smiling actually helps to be happier. Dr. Xiao, one of my professors in China, used to say, “ Smile, it makes your qi circulate.” Also, many people are now discovering Laughing Yoga classes, where you can practice smiling and laughing in a group. Best of all, a smile is contagious– it makes other people around you also happy.
5. Meditation: Meditation focuses our attention towards uniting the mind and body. It can use breathing techniques, body positions, sayings, or just a focusing on emotions. There are many types of meditation each with their own focus. Meditation may work to reduce stress by calming the sympathetic nervous system and therefore calming the fight or flight response.
6. Acupuncture: Most patients know that acupuncture is a great way to relieve stress. It works on many levels, helping both the mind and the body to relax.
Happy Face with Gan Mai Da Zao Ingredients
There are many herbs that can help with stress and the diseases it causes. One simply formula, which helps calm anxiety and relieve stress is called gan mai da zao tang. This formula has licorice, Chinese dates, and wheat sprouts and is drunk as a simple tea to calm the mind and the body.
Here are a number of suggestions, use them and also find your own. Everyone is different and you need to experiment to find out what works for you.
Images by MeraM , EEcue, Megan Cole , Taoist Tai Chi Belgium, Sarah Pie.
Smell the Flowers: Acupuncture and Allergies
Apr 2, 2009
As I mentioned in my last post, acupuncture is a becoming a popular choice for helping to reduce seasonal allergies. I think this is because acupuncture offers an effective drug free treatment, which does not have any serious side effects. So you can smell the flowers and still breathe free and clear without worrying about being too drowsy and foggy brained.
Acupuncture is different than taking a pill
Antihistamines are commonly taken for allergies. These are medicines which block the chemicals called histamines that cause the symptoms of allergies.
Acupuncture is different. Chinese medicine works by correcting imbalances in your body, stimulating your own body to heal itself. So instead of simply suppressing the body’s reaction, it works to correct the root cause of the problem.
In other words, acupuncture helps to reset the body and remind it how to be healthy. As balance is achieved, your body is able to maintain the healthy state without medications.
The root is in your Qi
The Chinese Character for Qi
Qi is the body’s vital energy, it gives you the power to work, study, exercise, and fight illness. It circulates in the body through channels, which I have written about here.
The root cause of allergies is often a qi imbalance. There are two major qi imbalances. The most common one for allergies is when there is too little qi, we call this a qi vacuity. When your qi is vacuous, you feel tired, can get colds easily, may have poor digestion, coughing, wheezing, and possibly asthma. The acupuncture and herbs work to boost up your qi, giving you more energy and protecting you from allergies.
The second imbalance is called qi stagnation. This is when your qi does not circulate well. This is often caused by stress, and can cause pain, headaches, menstrual cramps, and in some cases, bring on asthma attacks.
Acupressure is also be helpful to increase the blood flow and circulation in the head and the lymph.
Asthma, chronic sinusitis, and seasonal allergies are a special topic which I will discuss in the next post.
Is there a scientific explanation?
We still don’t know everything about how acupuncture works. We do know that it can reduce inflammation and increase circulation, which can certainly help allergies. We also know it helps to regulate the brain to reduce pain, so it is also possible that is another way it works to help regulate the immune response to allergies.
Clinical studies are now reaffirming some of our clinical experience. This study showed acupuncture, in addition to routine care, was effective at reducing the symptoms of allergies. Another one, showed that acupuncture alone was helpful.
Get acupuncture and smell the flowers!
If you are interested in finding out more about how acupuncture can reduce your seasonal allergies, please call us at 917.887.4946 for a free consultation.
Photos: massdistraction, wikipedia
What can Acupuncture Treat?
Mar 10, 2009
What can acupuncture treat? This is probably the second most common question I get as an acupuncturist. (The first is how did I get into acupuncture, which I answered in this post).
Sounds like a simple question, but in fact it is quite hard to answer. In many ways, it is like asking, “What does Western Medicine treat?” or ” What do medications treat?”
Unlike other therapies, such as psychotherapy or physical therapy, acupuncture can treat both physical and mental problems, as well as internal medicine. Acupuncture, as a part of Chinese medicine, has been used as a comprehensive medical system and over one billion people still use Traditional East Asian Medicine as their primary means of health care. That means that people use it to treat back pain, colds, PMS, infertility, asthma, strokes, migraine headaches, painful urination, acne, stomach aches, depression, anxiety, and all other types of diseases.
Generally speaking, people seek acupuncture for chronic conditions. Here are some various resources to help you explore “what acupuncture treats?”
1. National Center for Complementary and Alternative Medicine (NCCAM). NCCAM has some good information about acupuncture treatment for a few conditions, like osteoarthritis of the knee, fibromyalgia, and PTSD. There is also a great video by Richard Hamershlag, a wonderful acupuncture researcher.
2. The World Health Organization published huge document on acupuncture and traditional medicine in 2003. Unfortunately it is no longer on the web, (here is a link to it’s summery on Wikipedia). The document listed over 140 conditions which acupuncture is used for and has documented efficacy. Here are a few of the conditions listed:
- Adverse reactions to radiotherapy and/or chemotherapy
- Allergic rhinitis
- Depression
- Painful Periods
- Ulcer
- Facial pain
- Headache
- Knee pain
- Low back pain
- Correction of Malposition of fetus
- Morning sickness
- Neck pain
- Shoulder pain
- Postoperative pain
- Renal colic
- Rheumatoid arthritis
- Sciatica
- Stroke
3. A great article published in the Annals of Family Medicine in 2005, examined the most common reasons for going to an acupuncturist in Washington State and Massachusetts. This article also discusses training and background of acupuncturists and the major categories of diseases, along with specific conditions.
Some of the most common conditions included:
- back pain and stiffness
- anxiety and depression
- neck pain and stiffness
- fatigue
- headache
- shoulder pain and stiffness
- general wellness
- allergies to food
- knee pain
- abdominal pain, cramps, and distention
- infectious disease
- problems of pregnancy or fertility
4. From my personal experience, I think that article was pretty comprehensive for common conditions I treat. In my clinic, other common conditions are chronic prostatitis, chronic pelvic pain syndrome, migraine headaches, acne, dermatitis, and irregular or painful menstruation. If you are interested in getting acupuncture, find someone you can trust and ask them if they have experience with your concern.
5. The way that the Chinese still use their own traditional medicine should also help us understand what can Acupuncture and Chinese medicine treat.
Dr. Chan, my acupuncture Professor, and me
In China, Chinese medicine is completely integrated with the healthcare system. Where I studied, at the Hunan University of Traditional Chinese Medicine, we had an entire hospital dedicated to TCM. They also used Western medicine when needed, such as antibiotics, but the main focus was acupuncture, Chinese herbs, and acupressure.
The hospital has many departments, I rotated in acupuncture, internal medicine, Tui na (medical massage) and dermatology. They also had an OBGYN, pediatrics, and an entire inpatient department. People came to see us with all typs of pain, headaches, shoulder pain, back pain, facial paralysis, bell’s palsy, menstrual cramps, infertility, hepatitis, gall bladder disease, rehabilitation from stroke, chronic renal failure, sexual dysfunction, proastatitis, acne, and hives just to name a few.
Dr. Chan, my teacher in the photo above, is a master Chinese medicine Doctor and Acupuncturist. He is famous for his treatment of Prostatitis, Parkinson’s disease, pain, eye conditions, stroke, and cerebral palsy.
6. A similar question to what is it used for is “Is there research?” The answer to that is a wholehearted yes! There is too much to discuss hear, so I selected some of my favorite.
One of the best and most comprehensive studies focuses on acupuncture for osteoarthritis of the knee. There is also evidence that acupuncture works for Post Traumatic Stress Disorder, an area I believe acupuncture is underused. Acupuncture has also been shown to help the effectiveness of IVF and improves the health of the babies at birth. Acupuncture is also great at treating headaches of all kinds. I’ve already written about acupuncture and headaches in this post.
Of course, there are millions of other chronic conditions acupuncture can treat. If you are interested in learning more about if acupuncture can address your health concern, please call us at 917-887-4946 for a free consultation.
Top Photo: NYCTCM
The Greatest Acupressure Point for Headaches
Feb 5, 2009
Location of Large Intesting 4- He Gu
Large intestine 4, called He Gu in Chinese, is the best acupressure point for headaches. It is especially helpful for sinus headaches and headaches that are centered in the forehead.
Acupressure works by relieving imbalances in the acupuncture channels on the body. Because the large intestine channel goes from the hands to the face, LI 4 can be used for diseases of the head and face including headaches, toothaches, and the common cold.
Location: To locate LI 4, hold your hand on the side, thumbs side up. LI 4 is a half inch towards the body from the web of the thumb, in the muscle.
How to Massage: Often with a headache, the muscle will feel distended. Massage in gentle circles and press until the muscle releases. With practice, you can feel that the muscle will release under your fingers. Rub for 30 seconds to two minutes. Acupressure works quite fast, usually withing a minute or two, to soothe headaches. If the headache comes back, repeat the massage.
Symptoms: This is best used for tension and sinus headaches located on the forehead or over the sinuses. It can also be used for sinus and nasal congestion, toothache, and the common cold. If you have chronic headaches, then the imbalance is deeper and you will probably require acupuncture treatment.
Caution: Because LI 4 strongly moves the qi, it should not be used during pregnancy.
- Also you should note that forceful rubbing can lead to a minor bruise.
If you are interested in finding out more about how acupuncture can help reduce your chronic headaches, please call us at 917.887.4946 for a free consultation.
Acupuncture and the Mind Body Connection
Jan 13, 2009
Although most patients come to see me for physical complaints, like back and shoulder pain, painful urination, migraines, or asthma, many find improvement in their mental state as well. A few of Chinese medicine’s good “side effects” include better sleep, less anxiety and depression, and help in stress management. After their first treatment, most of my patients notice that they feel more relaxed and often ask me why.
A few of Chinese medicine’s good “side effects” include better sleep, less anxiety and depression, and help in stress management. For example, a patient who was coming in for a skin condition also found that his long time anxiety disorder was greatly improved. Another patient who was coming in for the treatment of lower back pain also struggled with insomnia. After a few treatments, he began to sleep much better. As one patient who was coming for help with shoulder and back pain, put it, “I find that my body and spirit are in stronger alignment and that I have more energy and fewer general complaints.”
Chinese medicine’s ability to improve overall health and improve quality of life for people is one of the most powerful and mysterious aspects of the treatment. So, how does it address the whole person, both the body and mind at the same time? To answer that question we must first understand Chinese medicine’s holistic view of the body.
Chinese Medicine’s Holistic View of the Body
Chinese medicine physiology discusses the strong effect emotions have on the physical aspects of the body. In diagnosis and treatment, Chinese medicine links specific emotions with specific functions in the body. Stress and worrying can affect the digestive system. Stress can also cause pain, because it stops the free flow of qi. Fear can impact urination. Anger causes heat and can lead to headaches or dizziness.
Connecting the physical body to the emotions makes sense. We all know when we are nervous because we physically feel it. Your heart rate increases, you may get sweaty palms, or even blush. It is also widely known that stress and anxiety can have a negative impact on health. Emotions affect our physical health, but it can also work the other way. Our physical health can affect the emotions as well. That’s why regular physical activity, stretching, yoga, and tai chi, makes us feel better emotionally.
Chinese medicine therapies, like acupuncture, Chinese herbs, and acupressure, are all physical treatments, but they also impact mental health. Sometimes emotional distress can cause the disease. Other times, the overall imbalance in your body is the cause of your main problem. By correcting these imbalances the treatment addresses both the mind and body.
How does Chinese Medicine Address the Whole Person?
The metaphor of the root and branch symbolize Chinese medicine’s approach to treatment. The branch is the symptom, such as pain. The root is the main imbalance that causes the disease. A Chinese medicine physician’s goal is to treat the root of the problem, not just the branch. Correcting the root can lead to long-term improvement and recovery.
For example, back pain. The pain itself is the branch of the disease. The underlying imbalance is the root. In many cases, the imbalance is caused by poor circulation of qi, or energy, which causes the muscles to remain tight. The lack of qi flow also creates other problems, such as poor sleep. By improving the flow of the qi, the treatment addresses the root imbalance. This not only reduces the back pain but also improves sleep.
Modern Research About Acupuncture’s Holistic Effects
Contemporary research is beginning to show how acupuncture works in the brain to affect both physical and mental health. Using an fMRI scanner, a scan that tracks blood flow within the brain, scientists have shown that acupuncture affects a part of the brain called the limbic system. The limbic system is involved with emotional control. It is also involved with memory and behaviors such as addictions as well as hormonal regulation.
This remarkable study showed that acupuncture may calm the parts of the brain associated with the limbic system, therefore resulting in a calming effect on the person’s state of being. It is possible that acupuncture’s cumulative long-term capacity to improve health and well-being may have something to do with this ability to calm the limbic system.
Balance as Health: Yin and Yang
Jan 12, 2009
Yin and Yang, Balance as Health
One of my secret indulgences is watching food television programs. In a recent international baking competition, the American team created a cake based on the theme of yin and yang. It occurred to me that what started as a Chinese philosophy has now become a part of the world’s vocabulary, but few people understand this concept in the context of Chinese philosophy and medicine.
Origins of Yin and Yang
Originally, the terms yin and yang referred to the two faces of a sun-bathed mountain. They called the sunlit face yang and the shady side yin. Philosophers observed that while these two sides are opposites, they are inextricably linked. When there is light, there is also a shadow.
Philosophers thus used yin and yang to describe the dualistic and cyclic flow of the natural world: the day becomes night, the ocean tides ebb and flow, seasons change from hot to cold, and constellations of the night sky rotate throughout the year. Yin yang philosophy encompassed the ideas that opposites balance each other, create one another, flow into one another, and are both required for their mutual existence.
This symbol, called the tai ji (supreme ultimate), represents the balance and mutual dependence of yin and yang. Yin is represented by black and yang by white. The diagram conveys the intertwined nature of yin and yang. Also, notice that at the core of yin lies yang, and at the core of yang is yin.
Yin and Yang in Everyday Life
Further developing the yin and yang concept, philosophers expanded the metaphor by assigning yin and yang general characteristics, which gave it the ability to describe objects and actions, in addition to natural phenomena. Objects associated with solid, dark, cool, and heavy characteristics are yin in nature and objects that are light, thin, hot, and translucent are yang in nature. Yin actions are slow and resistant to force, while yang are rapid and move without resistance.
A central tenet of the philosophy states that everything has both yin and yang qualities. For example, a tree would be considered very yin in nature because it is solid and hard, but it also has yang features. The most yin feature is the tree’s roots, because they are deep in the ground and support the tree’s weight. The leaves, on the other hand, are very yang in nature, as they are thinner, grow more rapidly, and are less weighty.
Actions can also be described in terms of yin and yang. The growth of the roots digging into the ground for nutrients would be a yin type growth, as it is slow and gradual for long term sustainability. Bringing water and nutrients up through the roots, the trunk, and finally to the leaves are the yang actions. These different functions are both needed for the tree’s survival.
Yin and Yang in Health and Chinese Medicine
Yin and yang are the most basic concepts in Chinese medicine and are the key to health and wellness. Put simply, health is the proper balance of yin and yang. We use exercise, food, acupuncture, acupressure, and Chinese herbs to balance them.
Yin is used to describe thick substances and stillness, and yang refers to more energetic actions and bodily substances. For example, blood is a yin type of substance and qi (usually translated as energy) is more yang.
In treatment, the acupuncture techniques and herbs encourage the body to be more yang or yin in nature.
Women during menopause tend to have too little yin, which has cooling properties. This in turn leads to a relative excess of yang causing hot flashes. To treat the hot flashes, we use acupuncture techniques and herbs, which add yin to create a balance.
Balancing our Yin and Yang
Individuals can help promote their own balance through breathing techniques, getting a good night’s sleep, food choices, and physical activity. And of course there is also the Acupressure Tune Up, which helps move qi throughout the body and promote balance of yin and yang.
Breathing for Balance
Our society tends to be very yang. We stay up late, work in stressful environments, and sit for long hours in front of computers. Breathing techniques are a wonderful method for attaining balance. Breathing is mostly a yang activity in which we inhale air into the body to use for energy. By breathing slowly and in a more controlled fashion, we can add yin to the action, thereby balancing out the yang with stillness and relaxation.
Try it. Sit on a chair with your feet on the floor. Hold your hands palms up on your lap, just under your belly button. Relax your shoulders and chest and breathe into your hands allowing your stomach to naturally rise and fall. Do this for 5-10 minutes per day and you will begin to feel more relaxed and calm.
Sleeping For Balance
During sleep our bodies repair themselves and store energy. That is why a good night’s sleep is essential for attaining balance. For those who have difficulty sleeping, try the above breathing exercise before bed. Simple acupressure can sometimes be helpful as well. There is a point on the forehead just above the center of the eyebrows which can help you relax. Gently rub this point downwards (towards the nose) while breathing deeply. Also, rubbing the ears helps calm the entire body and promote relaxation. Those with significant and long term insomnia may need acupuncture and Chinese herbs.
Eating for Balance
Food choices are fundamental to maintain balance. A few simple choices can make a big difference. Whenever possible, eat whole foods, preferably organic. Also eat a variety of flavors and foods. This not only gives the body a diversity of nutrients, but also helps satiate us. For the most part, eat cooked food. Digestion is a yang activity. Cooking food makes it easier to digest, and we can absorb the nutrients more easily.
Balancing Physical Activity
Physical activity is required for maintaining balance and health. But a proper balance of aerobic exercise and stretching is required. Aerobic exercise is a yang activity. When we exercise, breathing becomes more rapid, heart rate increases, our bodies get hot, and we sweat. Running is a perfect example. A great exercise to maintain fitness, but alone it is often too yang, and can lead to joint pain and injuries. Stretching and soft movement exercises, such as tai ji and qi gong, can be combined with running to make a more balanced workout.
Belly Breathing: Breathing for Stress Relief and Relaxation
Jan 12, 2009
Back in eighth grade, Mr. Hankinson, our shell-shocked gym teacher, used to yell in my ear, “Stand up straight, stick your chest out. Why are you breathing with your belly? Only BABIES breathe with their bellies. Breath into your chest like a MAN.”
He was right. Babies do breath into their abdomen. But good old Mr. Hankinson did not know that belly breathing is more natural and relaxing. Breathing with your belly maximizes the use of your diaphragm muscle, which is located between the chest and abdomen, and is the primary muscle of respiration.
Natural diaphragm breathing does not draw air into your stomach, but rather contracts the diaphragm, causing the abdomen to rise and fall. This reduces the use of the intercostals, which are much smaller and less efficient muscles, located in between the ribs. Mr. Hankinson’s chest breathing focuses more on the use of these intercostals muscles. So, it is actually less efficient than belly breathing.
Breathing impacts and reflects the state of the body and the mind. When you are scared, excited, or nervous, you breathe faster. But when you are calm or sleeping, you breathe slower. It also works in reverse. By controlling your breath you can impact your state of mind. Breathing is the easiest involuntary functions to influence.
Patients who practice natural diaphragmatic breathing tell me they experience greater relaxation, more energy, and less pain, particularly in the back and neck. This technique can also help regulate your bowel movements. Because the diaphragm gently massages the digestive track.
Practice your Natural Breathing
1. Sit on a chair with your feet on the floor or lie flat on your back.
2. Hold your hands just below your belly button. The palms should face your
abdomen.
3. Relax your shoulders and chest and breathe into your hands allowing your stomach to naturally rise and fall.
4. You can imagine a ball of energy in your hands which you are filling as you inhale. When you exhale, imagine releasing all the tension and stress in your body.
5. Do this for 5-10 minutes per day or whenever you feel particularly stressed. Gradually, this will become your normal breathing patter.
