Breathing Relaxation Practice
Stress is necessary for life. You need stress for creativity, learning, and
your very survival. Stress is only harmful when it becomes overwhelming and
interrupts the healthy state of equilibrium that your nervous system needs to
remain in balance. Unfortunately, overwhelming stress has become an increasingly
common characteristic of contemporary life. When stressors throw your nervous
system out of balance, relaxation techniques can bring it back into a balanced
state by producing the relaxation response, a state of deep calmness
that is the polar opposite of the stress response.
A variety of different relaxation techniques can help you bring your nervous system back into balance by producing the relaxation response. The relaxation response is not lying on the couch or sleeping but a mentally active process that leaves the body relaxed, calm, and focused. There is no single relaxation technique that is best for everyone. When choosing a relaxation technique, consider your specific needs, preferences, fitness level, and the way you tend to react to stress. The right relaxation technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind and interrupt your everyday thoughts in order to elicit the relaxation response. In many cases, you may find that alternating or combining different techniques will keep you motivated and provide you with the best results.
If you are overexcited or under-excited etc, you may respond best to relaxation techniques that quiet you down by taking a very deep breathing, close your eyes, and give space to quiet your mind. The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.
- Sit comfortably with your back straight.
-Breathe in through your nose.
- Exhale through your mouth.
- Continue to breathe in through your nose and out through your mouth.
If possible try to do as follows:
1. Choose a quite environment
2. Get comfortable position
3. Open mind with a point of focus either with open or closed eyes
4. Don’t worry about distracting thoughts that go through your mind or about how well you’re doing but just relax and focus.
Remember, practice make perfect and improve yourself constantly.
A variety of different relaxation techniques can help you bring your nervous system back into balance by producing the relaxation response. The relaxation response is not lying on the couch or sleeping but a mentally active process that leaves the body relaxed, calm, and focused. There is no single relaxation technique that is best for everyone. When choosing a relaxation technique, consider your specific needs, preferences, fitness level, and the way you tend to react to stress. The right relaxation technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind and interrupt your everyday thoughts in order to elicit the relaxation response. In many cases, you may find that alternating or combining different techniques will keep you motivated and provide you with the best results.
If you are overexcited or under-excited etc, you may respond best to relaxation techniques that quiet you down by taking a very deep breathing, close your eyes, and give space to quiet your mind. The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.
- Sit comfortably with your back straight.
-Breathe in through your nose.
- Exhale through your mouth.
- Continue to breathe in through your nose and out through your mouth.
If possible try to do as follows:
1. Choose a quite environment
2. Get comfortable position
3. Open mind with a point of focus either with open or closed eyes
4. Don’t worry about distracting thoughts that go through your mind or about how well you’re doing but just relax and focus.
Remember, practice make perfect and improve yourself constantly.
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