Relaxation-Easy to practice
Mindful Breathing
Mindful breathing focuses your attention on your breathing, to momentarily achieve a more centered and more relaxed state of body and mind. For a short while, you shift your attention away from everything around you, and you mind your breathing. You may notice the air flow as it goes in, notice the quality and temperature of the air, notice the passage in your nose or mouth, and in your lungs, notice the movement of chest or belly as the air fills your lungs and as it comes out again. You may try to pace your breathing and aim for peaceful slow breathing. With mindful breathing you may choose slow deep breathing to the lower part of your lungs, to achieve a higher level of relaxation.
You may practice mindful breathing for 30 seconds at a time, (about three breaths), or longer. You may practice mindful breathing for as many breaths as you like at any given practice. It is advised to start practicing mindful breathing in non stressful environments to start you off with the technique.
After you feel comfortable with the technique, you may use it to momentarily break your focus away from stressful situations. A short practice of mindful breathing may provide some distance from the source of stress, to help you cope more peacefully. It provides a short break, and helps you centre your body and mind on a calmer path. As you re-engage the situation at hand, you may feel calmer and deal with it more constructively. It may be used to enhance better coping with situations of frustration, anger, and anxiety.
How to breathe to the lower part of your lungs?
Breathing slowly to the lower part of your lungs can be practiced anywhere, any time. When taking air in, let your belly come out (as if your belly is a balloon, and you blow air into your belly), then gently squeeze in your belly, as you let the air out (as if you push the air out by squeezing your abdominal muscles).
Caution: The above technique is not a cure for any psychological symptoms, and it cannot replace medical assessment and treatment.
Deep Muscle Relaxation Technique
The deep muscle relaxation technique is a 10 minute practice. It may be practiced sitting up, or lying on your back. It is a good practice before going to sleep or in breaks during the day. Also, if some nights you wake up and cannot go back to sleep, it is recommended to practice the relaxation technique in bed, to help you spend a restful restoring time in bed, even if you do not fall asleep for a while. The more you practice relaxation techniques, the better you get at relaxing, and the better you get at lowering levels of stress and anxiety.
You are welcome to listen to the recorded technique and follow it as you listen. It will guide you through the simple steps in 10 minutes. You are welcome to download it and listen to it each time you like to practice the technique. It is a simple technique, easy to remember, and after a while you may find that you do not need the recording to take yourself through it.
Caution: The above technique is not a cure for any psychological symptoms, and it cannot replace medical assessment and treatment.
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Listen To Relaxation Technique
Caution: Do NOT practice the technique while driving, or while operating any machinery.