After suffering a disaster, changes in mind and body or pain can occur. It is a technique that you can try after experiencing a disaster. It is a way of paying attention to the feeling of your body, relaxing and calming your body while reducing anxiety and stabilizing your mind.

Abdominal breathing(diaphragmatic breathing)

What is abdominal breathing? It is a breathing method that allows the abdomen to come out when breathing in.

• Lie on your back and relax your body. Close your eyes and pay attention to your breathing. It relaxes the muscles as the beginners put their bodies on the floor in the best position to practice.
• Place your hands on your chest and abdomen. it helps to position your hands in a way that will allow you to track your breathing. By placing a thick book and training the abdominal muscles, the abdominal breathing can become easier.
• Inhale slowly through your nose. You should inhale into your abdomen, so the hand on your stomach moves upward while the hand on your chest remains as still as possible.
• Hold your breath for a while. Holding your breath for as long as 1 second can help you practice breathing.
• Exhale slowly through your mouth or nose. Breathe through pursed lips as you let the breath out. Exhale until you cannot comfortably continue to breathe out.
• Increase the number of steps. At first, breathe 10 times a minute, or 6-8 times a minute when you get used to it. Three times a day, even three minutes at a time, if you breathe continuously, you can feel the effect.
  Source: MindfulBodyNow

• Abdominal Breathing Practice

Butterfly Hug

The Butterfly Hug method was developed by Lucina Artigas during her work with the survivors of Hurricane Pauline in Acapulco, Mexico, 1997. Since then, it has been actively used as an anxiety reduction and stabilization technique.

• Cross your arms over your chest, so that the tip of the middle finger from each hand is placed below the collarbone. Hand and fingers should be as vertical as possible, so that the fingers point towards the neck and not towards the arms.
• You can start with your eyes closed or slightly open. Then tap your hands alternately like the flapping wings of a butterfly.
• Aim to breathe slowly and deeply (abdominal breathing) while you observe what is going on through your mind and body such as thoughts, images, sounds, smells, feelings without changing, pushing your thoughts away or judging.
• Imagine you are observing it pass slowly like a cloud.
  Source: TYF Support Group

• The Butterfly Hug