Breathing Relaxation

Breathing Relaxation
I must relax! or I looove being relaxed?

Relaxation is an important part of our daily functioning. We relax while on holiday but often as we rush through the day we tend to forget about it. It doesn't take long to relax. You will notice the difference in both physical and mental well being when you learn and practise relaxation. Even one minute of relaxation a day can make a difference!

1. Relaxation means to be able to calm down and manage:

physiological processes: 

         breath, heart beat, blood flow, headaches, muscle tension,
        adrenalin flow 

psychological processes: 

       - emotions: anxiety, stress, fatigue, anger, frustration

       - thoughts: worries, negative thoughts/memories

       - behaviours: over reacting, exploding

2. Relaxation means:

  - to feel comfortable

  - to feel calm

  - to feel at ease

  - to be able to manage and gently control uncomfortable feelings
    and thoughts 

3. Relaxation doesn't mean:

- changing the TV channels 

- watching a film, programme, documentary that makes you
   feel uncomfortable i.e. anxious,upset, stressed out

- engaging in any type of activity that makes you feel uncomfortable

4. How to relax? Breath

Basic tools tend to work the best. Paying attention to your breath has strong power. You never stop breathing. When you are stressed out or anxious you will notice the difference in the speed and intensity of your breath. Breath indicates your wellness.

Calm and relaxed breath = calm and relaxed person

5. Breathing Relaxation

Sit on a chair or a sofa. Make sure you feel comfortable. Close your eyes if it feels comfortable to you. Place your feet on the floor and hands on your laps. Make sure your back is straight and you sit tall. Make sure the air can easily get in and out of your body.

Scan your body to see if there is any tension or discomfort. Pay attention to the below parts of your body, gently relaxing each of them. Breathing gently and slowly, concentrate for a few seconds on your:

forehead

jaw

neck

shoulders

belly

and legs

If you feel any discomfort, concentrate and try to locate the source of the uncomfortable feeling like tension or pain. Notice it. Now try to acknowledge that it is there and then slowly shift your attention to the breathing. Gently breath in and out relaxing your body.

Breath in and out through your nose. Listen to your breath. It sounds like the ocean, calming and relaxing. Take a deep, slow breath, paying attention to the air as it travels through your:  

nose

throat

lungs

Your chest lifts up, hold the breath in for a few moments. Slowly let it out paying attention to the air leaving your body. Slowly breath in recharging your body, hold in the breath and then gently let it out paying attention to the relaxed feeling of the out breath.

Repeat as you breath in “recharge“

When you breath out say “relax“

Repeat the breathing relaxation paying attention to the experienced sensation. Do it as long as it feels comfortable to you. 

It is important to repeat the breathing relaxation exercise every day even for a minute or two. It’s practice that counts. After you get used to the breathing relaxation you will begin to pay more attention to your  thoughts forgetting for a moment about the breath. And this is normal, once you became aware of the thoughts, gently shift your attention back to the breath. There will be times when you won’t be able to concentrate on the breathing at all, that’s normal, accept it and gently go back to the breathing even for a few seconds. Even though your mind will be occupied with thoughts your body will benefit from deep breathing.