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Breathing Techniques
Breathing relaxation is a process of focusing of the attention on the exhalation phase. It
can give a feeling of heaviness, a feeling of slowing down or sinking.
When you experience these sensations during the exhalation phase of the breathing cycle,
you automatically get relaxation.
There are three basic criteria that you need to remember while using the breathing
rhythms for relaxation.
- The first one is to breathe normally. You should not try to manipulate your breathing
cycle. Allow the body to breathe itself. Just observe it passively.
- Disregarding the inhalations is the second point to remember. Let your body inhale
by itself. You need not to give any conscious thought to it.
- Third, you should focus your attention on the exhalation phase. Think about the
exhalations and concentrate on it.
If you follow the above steps properly, you feel and experience some soothing sensations
when you exhale. You experience a feeling of heaviness, a feeling of slowing down or
sinking. This will ultimately leave you with a sense of freshness and relaxation.
Breathing relaxation does not aim at providing relaxation only during the exhalation phase
of the breathing cycle. If you synchronize the exhalation phase with the sensations,
relaxation will be more lasting.
How to relax your breath
- Position yourself in a comfortable posture with adequate support. You should not
cross your arms or legs. Have a passive mind and allow your body to relax.
- Close your eyes and quietly observe the air as it enters and leaves your nose
during the first few breaths.
- Focus only on the exhalation phase for the next several breaths. Focus on the
warmth of the air as it leaves your nose and relax.
- With each exhalation, feel the sense of your body sinking into the supportive
environment. You will feel as if your body is slowing down.
- Remain in the relaxed state for some time. Before you finish and open your eyes,
take a deep breath, flex and stretch.
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The above is an extract from the book "Stress, The Silent Killer". Don't you find it useful?
In order to have a peek of what else you can learn from the ebook, please take a look at
The Table of Contents
1. Stress - An Overview
- You Can Build Up Enough Resistance Against Stress
2. What Is Stress?
- Causes Of Stress
- Types Of Stress And Its Effects
3. Stages Of Stress
- First Stage: Alarm
- Second Stage: Resistance
- Third Stage: Exhaustion
4. Finding The Source Of Your Stress
- Family
- Anxiety
- Survival Stress
- Work Stress
- Internally Generated Stress
- Changes And Stress
- Environmental Causes
- Chemical And Nutritional Causes
- Relationships
- Hormonal Factors
5. Your Body's Defense Against Stress
6. Stress Can Be Good?
- Good And Short Stress
- Bad Stress And Long-Term Stress
- How Can I Evade Stress?
7. Warning Signs Of Stress
- Early Warning Signs Of Stress
- Physical Signs And Symptoms Of Stress
- Emotional Signs And Symptoms Of Stress
- Cognitive And Perceptual Signs And Symptoms Of Stress
- Behavioral Signs And Symptoms Of Stress
8. How Stress Affects Your Health
9. How Stress Affects Your Relationships
10. Stress In Kids And Teens
11. Stress And College Students
- Accepting The Change
- Planning Your Schedule
- Greater Responsibility
- Different Social Circle
12. Stress And The Elderly
13. Stress On The Job
14. How To Prevent Stress From Getting The Best Of You
15. Stress And Vitamins
16. Simple Changes To Reduce The Stress In Your Life
17. How To stop Family Stress
18. Overcoming Stress In Your Marriage
19. How To Manage Your Money Without Stress
20. How To Do Hobbies To Relieve Stress
21. Humor - Learning The Lighter Side Of Life
22. Life Is Too Short To Fret - Overcoming Your Anger
23. Getting Away To Relieve Stress
24. Finding More Time - Goal Setting And Time Management
25. Getting Rid of Stress with Meditation
- Meditation And Stress
- Benefits Of Meditation
- How To Meditate
26. Stress Management Techniques
- Deep Breathing
- Imagery
- Meditation Techniques
- Progressive Muscle Relaxation
- Autogenic Training
- Biofeedback
- Martial Arts
- Qigong
- Yoga
- Managing Stress In Daily Life
27. How To Manage Your Stress With Alternative Therapy
28. Natural Remedies For stress
29. Breathing Techniques
30. How To Exercise Away Your Stress - Stress Relief Exercises
- Benefits Of Exercise
- Some Simple Stress Relieving Exercise
31. Stress Balls - How They Work
32. Stress In The Community
33. Stress Awareness Diary
- Stress Scale For Adults
- Holmes Rahe Social Readjustment Rating Scale
- Adult Stress
- Stress Relief According To The Bible
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As you can see from the Table of Contents above, there are many lessons that you can
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Laughter is a very powerful. One of the best ways to create laughter is
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Brought to You by Jacob Gan PhD (Michigan)
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