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Contract-Relax diagram

This technique is used for general muscle relaxation. Using my Contract-Relax diagram you can improve your sleep and wellness.

Before the exercise, you can take a breath of air in and do the contractions and hold for 5 seconds and then let go quickly.

Deep-Breathing Diagram

This is the technique used in Diaphragmatic/Belly/Tummy Breathing exercise. Each inhaled deep breath can be held for a count 4 seconds increasing as your lungs get stronger and exhalation carried on for 6 to 8 seconds. You can also contract your tummy muscles to push even more air out. Download here.