TESTING FOR RELAXATION: TOTAL = TRUNK
Fill your lungs with as much air as you can. Holding the air in your lungs, bear down as if you were going to have a bowel movement. While holding the air and bearing down, place your fists up by your chin. Squeeze your arms tightly against your chest. Feel the tension in your chest muscles as you slowly count: one thousand . .. two thousand .. . three thousand … four thousand … five thousand … six thousand … seven thousand . . . eight thousand . . . nine thousand . . . ten thousand.
Slowly relax, letting the air out of your lungs.
Now, take in a deep breath through your nose. Hold it for a moment. Let it slowly out through your mouth, very slowly, taking at least five seconds to let it all out.
Take another breath … hold it … let it out slowly.
Fill your lungs once again, bear down, hold your fists by your chin and squeeze your arms against your chest. Hold that position, chest muscles clenched tightly, as you count slowly: one thousand … two thousand … three thousand … four thousand … five thousand … six thousand … seven thousand . . . eight thousand . . . nine thousand . . . ten thousand.
Take in a deep breath through your nose … a nice, deep breath.
Hold the breath for a moment. Now let it out slowly, very slowly, through your mouth, taking at least five seconds to empty your lungs. ^
Take another big breath, filling up your lungs.
Hold it for a moment. Now let it out very slowly.
Your trunk now feels relaxed.
*117\80\8*
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