Take a deep breath and relax while counting to 10!

1. Stand or sit up, feel your stomach with your hands
2. Quietly, close your eyes
3. Exhale from your mouth
4. Count “1, 2, 3,”while inhaling from your nose and fill your stomach
5. On “4” stop breathing for 1 second
6. On“5, 6, 7, 8, 9, and 10”exhale from your mouth and feel your stomach flatten
7. repeat 4. – 6.

(It should make you feel calmer in a few minutes)

Regaining alertness and wakefulness

Relaxation can lower your level of alertness and wakefulness, so please make sure to do one of the following actions when you are finished except before sleeping.

• Take one more deep breath to wake up
• Close your hands hard and open, Do this twice
• Bend and stretch your arms twice
• Raise your arms, stretch, and turn your head right and left