the Practice of Constructive Rest TEACHES YOU TO BREATHE ABDOMINALLY AND LEARN AUTHENTIC RELAXATION.
- 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