I am having trouble getting the deep breathing exercise correct. I find it difficult to relax. I am on medication, which I feel dosn't seem to help. I have insomnia and find it hard to concentrate. I have been in the program for 2weeks & have done the workbook & haven't made any progress.

Anne,

Breathe, not deep breathe, just cont in 2 through the nose, out 4 through the mouth. Close your eyes and pretend you are enjoying something you can indulge in and relax. It will come with practice, and it may not work every time you try

Scott

If you can't do the breathing the exact way, just try what works best for you.
I can't do the breathing exercise very well because i can't breathe through my nose, I have something wrong with my nose, i can't smell things either, but i just do what i can.
With the relaxation tape, i lay down on my bed, close my eyes, and keep telling myself it's ok and to be calm.
I wish you lots of luck.
I think for some people it is more difficult to relax than others,keep trying and don't give up.
You can do it

Anne

Unfortunately some people have this problem and that is alright. Sometimes it isn't so important to do things perfectly and it doesn't help to stress about the fact that you cannot do it perfectly, that is counter-productive and makes you feel inadequate. The idea behind the breathing exercise is to slow your breathing down. Even if this means halving the inhale and exhale time that is suggested. Another thing that is important is to keep the ratio...this means 1:2 ratio where the inhale is 1 and the exhale is 2. Exhaling longer than inhaling will help to bring us to that relaxed state.

You also mentioned that you've done the program for 2 weeks and haven't made any progress. I'm wondering what progress you were expecting to make within 2 weeks time and if it is possible that you may have overlooked something or have you 100% for sure haven't made any progress at all? I say this because we tend to see things in black & white meaning that if we don't feel significantly better right away then nothing is happening. This is really not true. But you may be right and I would wonder if this may have to do with stressing over not doing the breathing exercises perfectly.

I'm also wondering what is causing your insomnia. You mentioned that the medication isn't working for you and the question that comes to mind is...how is your elimination. How consistent are your bowel movements? This may sound a little odd but if you aren't very regular then this can make a huge impact on getting to sleep and also the sleep quality.

Sarcolestes I'm not sure why you cannot breath through your nose and i'm wondering if you have the same issue as what i've had, or if it is something diffrent. Usually if i have any kind of dairy it tends to block my sinuses, my head feels really heavy and it makes me constipated and sometimes gives me gas. There is also a connection with the intestines in the opposite way. When we get "backed up" it can lead to sinus congestion, it seems bizare but it happens.

Mike

ninjafrodo - I'm not quite sure why my nose is odd, my uncle has the same problem, the doctors were going to operate, but it was too expensive, and i've gotten used to it.