Breathing Techniques for Relaxation Breathing techniques are important in inducing relaxation and reducing stress, as well as ensuring good oxygen supply and re-energizing the body and mind. The key principles of breathing techniques are based on the fact that oxygen is vital for energy production and therefore the way you breathe affects your energy energy levels. If your breathing is too shallow, you will not optain all the oxygen you need for the optimum production of energy. If you over-breathe, you may exhale too much carbon dioxide, which can result in weakness, pins and needless, shakiness, fatigue, panic and anxiety. To help you recognise what normal breathing feels like, lie comfortably and rest your hands on your upper chest. Be aware of the rise and fall of your chest as you inhale and exhale. Imagine the flame of a candle in front of your face and breathe gently so that it hardly flickers. Place your hands on your lower ribcage so that your fingertips are just touching when you have exhaled. As you gently breathe in, notice how your ribcage moves upwards and outwards. Be aware of your breathing on a daily basis while you are doing different activities, and monitor any changes. It is easy for bad breathing habits to return. Try to develop a slow, calm breathing rhythm that has a slight pause after each exhalation. When you have inhaled as much as you can, comfortably and immediately start to exhale and empty your lungs of as much air as possible. It will help you establish a breathing rhythm if you slowly count up to three while inhaling and counting up to four when exhaling. Once you have developed a better understanding of your norml daily breathing techniques, try some of the following relaxation techniques. It can be difficult for individuals in crisis to enter a state of relaxation, but wth practice the following techniques may be an important aspect of reducing stress and anxiety, as well as helping the individual through distressing situations. Even reading the following techniques can be very relaxing, so if they can be mastered physically as well, then the mind and body will be able to experience a state of peace and tranquility. Deep Breathing - Lie on your back.
- Breathe evenly and gently, focusing your attention on the movement of your stomach.
- As you begin to breathe in, allow your stomach to rise in order to bring air into the lower half of your lungs.
- As the upper halves of your lungs begin to fill with air, your chest begins to rise and your stomach begins to lower.
- Don't tire yourself.
- Continue for ten breaths.
- The exhalation will be longer than the inhalation.
Follow the Breath - Sit cross-legged on the floor.
- Begin to inhale gently and normally from the stomach, aware the "I am inhaling normally."
- Exhale in awareness that "I am inhaling normally."
- Continue for three breaths.
- On the fourth breath, extend the inhalation, aware that "I am breathing in a long inhalation."
- Exhale in awareness that "I am breathing out a long exhalation."
- Continue for three breaths.
- Follow your breath carefully, aware of every movement of your stomach and lungs.
- Follow the entrance and exit for air.
- Be aware that "I am inhaling and following the inhalation from its beginning to its end. I am exhaling and following the exhalation from its beginning to its end."
- Continue for twenty breaths.
- Return to normal breathing.
- After five minutes, repeat the exercise.
Counting your Breath - Sit cross-legged on the floor
- As you inhale, be aware that "I am inhaling, 1."
- When you exhale, be aware that "I am exhaling, 1."
- Remember to breathe from the stomach.
- Continue on up to ten.
- Return to one.
- Whenever you lose count return to one.
- Continue this until you feel relaxed.
- Breathing to Quiet the Mind and Body
- Sit cross-legged on the floor or lie flat on the floor.
- Follow your breath.
- When your mind and body are quiet, continue to inhale and exhale very lightly.
- Be aware that "I am breathing in and making the mind and body light and peaceful. I am exhaling and making the breath and body light and peaceful.
- Continue for three breaths, giving rise to the thought that "I am breathing in while my body and mind are at peace. I am breathing out while my body and mind are at peace."
- Maintain this thought in your awareness for five to thirty minutes, according to your ability and the time available to you.
- The beginning and end of the exercise should be relaxed and gentle.
- When you want to stop, gently massage the muscles in your legs before returning to a normal position.
- Wait a moment before standing up.
Measuring your Breath by your Footsteps - Walk slowly in the garden, in the park, on a footpath, or anywhere else you can concentrate on your breathing.
- Breath normally.
- Determine the length of your breath, the exhalation and the inhalation, by the number of your footsteps.
- Continue for a few minutes.
- Continue to lengthen your exhalation by one step.
- Do not force a longer inhalation. Let it be natural.
- Watch your inhalation carefully to see whether there is a desire to lengthen it.
- Continue for ten breaths.
- Lengthen the exhalation by one more footstep.
- Watch to see whether the inhalation also lengthens by one step or not.
- Only lengthen the inhalation when you feel it will bring pleasure.
- After twenty breaths, return your breath to normal.
- About five minutes later, you can begin the practice of lengthened breaths again.
- When you feel the least bit tired, return to normal breathing.
- After several sessions of practice of lengthened breath, your exhalation and inhalation will grow equal in length.
- Do not practice long, equal breaths for more than ten to twenty breaths before returning to normal breathing.
Following your Breath while Listening to Music - Listen to a piece of your favourite music, preferrably something that is slow and mellow.
- Breathe long, light and even breaths.
- Follow your breath.
- Be in control of your breath while remaining aware of the movement and sentiments of the music.
- Do not get lost in the music, but continue to be master of your breath and yourself.
- Continue until you feel peaceful and at ease.
If none of the above relaxation techniques work for you, sometimes just reading through these techniques can have some calming benefits!
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