Step into the here and now. Every ounce of you is welcome here, especially the uncomfortable parts of you. If you are struggling with your weight, fighting an eating disorder or an addiction, stressed out by your work or relationship, it may seem like a chore to relax these days. I don’t blame you for not wanting to sit still, because the discomfort may seem so overwhelming that the idea of relaxing is not even in sight or on your mind. I can relate to this, indeed and experience a similiar sensation when I make an appointment to go have a massage when I really need it, and then the time comes and I am alright and at ease.
Relaxation is the key to optimal wellbeing. It is vital to spend your day in a state of relaxation for your body to heal, grow, develop, process, detoxify and regulate itself from the inside out. If you are not relaxing enough, you may be stressed out and feel like you are out of control. You may have more issues than you feel like you deserve, and at the same time be unable to shake off things that are bothering you. If any of this soudns familiar, I invite you to be with me here now and relax as you are, and take some of what you are learning here into your daily life.
Do you agree with me that you need to breathe in order to live? And that one breath leads to the next breath, and on and on, but that the deeper you breathe, the easier it is to relax? So, focusing on your breath is an exclellent way to relax in the here and now. The breath can guide you out of your mind, or stress and drop you down into a state of being.
Here is a breathing exercise to calm anxiety.
Four-Seven-Eight Breath
Best done sitting but can be done standing or lying down.
1. Sit with your back straight and your hands resting comfortably in your lap or on your thighs.
Look straight ahead, yet try not to fix your gaze on anything in particular. Slightly closing your eyes helps.
Try to focus internally on your breathing.
All inhalations are done through your NOSE; all exhalations through your MOUTH.
Throughout the exercises keep the tip of your tongue in contact with the top of your mouth, just behind your top teeth.
2. Commence inhaling slowly, smoothly and deeply to a mental count of 4 seconds. Fill your lower lungs first (by pushing out your abdomen), then your middle and upper lungs.
Hold your breath for a mental count of 7 seconds.
Slowly and smoothly exhale for a mental count of 8 seconds.
As you exhale, try to let go of all your anxiety, tension & stress.
That’s one round. Pause briefly without inhaling then start another round. This natural pauseis very therapeutic and relaxing.
Do 10-12 rounds to begin. Build up to 25-30 rounds several times a day AND whenever you feel anxious or nervous, etc.
Summary: Inhale for 4 seconds – Hold for 7 seconds – Exhale for 8 seconds – Pause briefly – Repeat.
Benefits
* Calms your mind
* Tones your nervous system
* Regulates your breathing
* Balances your emotions
Tips
* Can be done anywhere – on a bus, in a line, at work, before a test
* If you lose your breath, stop, breathe freely then try again
* With practice your pauses between rounds will naturally get longer
* Soothing music or ear plugs can help reduce external distractions
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