RELAXATION TECHNIQUES TO PROMOTE SLEEP

Start on Day Two of the 10-day course (page 21) and learn the essential pendulum breathing techniques. (Often it is an advantage to have someone to help such patients; the helper should read Post 9, Relax with a friend.)

Follow the Group 3 Swedish hand friction instructions on page 112. Then repeat your pendulum breathing practif’p

a Hold left hand in right. Massage palm, thumb and fingers with right thumb.

b Give fast massage (friction) to back of fingers of left hand using right thumb.

c For 10 pendulum breaths in and out, stroke palm of right hand up back of the left hand, moving from fingers towards wrist. Start with firm strokes, becoming lighter as you move up the hand as you complete your breath.

Turn to page 116 and carry out the Group 3 arm relaxation instructions, but leave section at end of Routine 1. Finish with 15 minutes’ pendulum breathing.

Day Two

Day Three

a While pendulum breathing, knead and wobble big muscles of left arm with whole of right hand, making large circular movements.

b Then give fast fingertip friction to the same area and repeat on left forearm and hand.

Next relax the right arm.

RELAXATION TECHNIQUES TO PROMOTE SLEEP Photo Gallery



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