Breathing

Controlling your breathing has dynamic effects on your ability to calm yourself down in any situation.

When you can learn how to harness the power of your breathe to both release the tension in your body as well as to restore balance to your mind, you will have a powerful relaxation technique that you can take anywhere, from the bus depot to the board room.

Here’s what you need to know as you begin breathing for relaxation.

The Basics of Relaxation Breathing: Belly Breaths

When you are breathing for relaxation, you will be breathing not shallow breaths from your chest, but deep, restorative breaths from your core.

In belly breathing, your belly should rise as you inhale. Imagine your abdomen, rib cage and chest filling with pure, life-giving air. As you exhale, imagine your navel sinking in toward your spine.

When you first start using this technique, it is sometimes useful to put a hand on his chest and the other just below the rib cage. As the belly of the breathing practice, try to keep the hand on his chest as still as possible, while the hand on your abdomen rises and falls with each breath.

Here’s something to try to improve your spa experience: As you feel your stomach expand, be aware of your breath on the back of your neck. You can actually breathe against the back of your neck to get a smoother sound and echo as you inhale and exhale. Focus on the sound of breathing and blowing. This calm and quiet can be very meditative in itself, especially at night when you prepare to sleep.

Another key to relaxation breathing is to never push your breath. Feel your breath’s natural power and rhythm and, if you ever feel discomfort during these breathing exercises, immediately return to a normal breathing pattern.

Basic Relaxation Breathing Exercise

1. Lie down or sit comfortably and pay attention to your normal breathing pattern.

2. Continue the awareness of your breath while you inhale for four counts and then exhale for four counts. Repeat 4 times.

3. Now breathe in for five counts and exhale for five counts. Repeat five times.

4. Breathe in for six counts and exhale for six counts. Repeat six times.

5. Continue increase the duration of your in-breath and out-breath up to 9 counts, if it remains comfortable to do so. If you experience any discomfort during this exercise, go back to a breathing pattern that is comfortable for you.

6. Breathe naturally for at least 10 inhalations and exhalations before ending your breathing meditation.

Relaxation breathing is a wonderful technique to master because you can do it anytime, anywhere to instantly feel more peaceful.
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