Consider some of these breathing exercises for stress reduction and better sleep:

• Pursed lip breathing: Take a breath for about 2 counts. Then pucker your lips and exhale for 4 counts. Do this for a few rounds.

• Diaphragmatic breathing: Put one hand on your chest and the other on your belly. As you breathe in deeply for about 2 seconds, your belly should stick out a bit. Feel the air expanding your stomach and then breathe out slowly through the lips.

•  Yoga breathing: Place your right thumb over your right nostril as you breathe in through the left nostril. Then take your right ring finger and place it over your left nostril as you exhale from the right one. Then switch sides.

•  4 – 7 – 8 Breathing: Inhale for a count of 4. Hold the breath in for 7 counts, and then release it in 8 counts. Repeat this at least three times.

•  Breath counting: Take a few deep breaths, and then settle into a pattern of “normal” breathing. When you exhale, count “one.” The next time, count “two.” Do this until you have exhaled (and counted to) five, then start the pattern over.

Dr. Joseph Gitto, BA, DC, CFMP, FDN, CWC

Advanced Chiropractic

Functional Nutrition

Cold Laser

331 Tilton Road, Northfield, NJ

609-484-9300

www.drgitto.com