In my psychotherapeutic counselling practice I use many ways to help my clients to relax.
Once the body and mind are relaxed then 'healing' can take place.
It becomes possible for the mind to return to a less agitated state.
For proper and relaxed sleep to begin again.
Having gained these positions and as our energy levels increase, we find it easier to think through issues and problems, and to solve them with a calm mind and demeanor.
Therapeutic Breathing and Calming Exercise
Ordinarily we only use a fraction of our lungs and breath very shallowly.
When tense, anxious and afraid etc.our breathing is often the first thing affected. It often results in 'holding' all the anxieties and tensions along with the breath !. These build up over a period of time.
Imagine the lungs as a pair of balloons which when fully inflated cause the diaphragm, the sheet of muscle between the chest cavity and the abdominal cavity, to move down. So when a person breathes in, the lungs expand and the diapragm moves down causing the abdomen ( belly ) to go out.
So, when breathing properly, when we breath in, the abdomen goes out and when we breathe out, the abdomen goes in. This action goes against the grain !! We tend not to do it naturally but usually the other way round. An easy way to get the exercise 'right' is to lie on a bed and do it. This will train your brain and body to do it properly, so that you can do the breathing exercise anywhere, with ease.
Feelings are more difficult to change voluntarily but one thing a person can change easily is the way they breathe and this in turn effects what they think, feel and do.
A breathing technique can be a remarkable tool to use as and when you need to, to alleviate tension, anxiety, panic etc..... the breathing technique that follows can be done anywhere and can change things almost immediately. eg, minimize panic attacks.
Also a breathing exercise can be taken like a prescription and done regularly, for instance 3 times per day and can have remarkable therapeutic results.
Our Thoughts, Feelings, Actions and Breathing are related one to the other and influence each other.
Change your thoughts and you change what you think, feel and do.
Take some action/activity and it changes the way you feel and think.
STEP 1 ) Relax. If in a chair put both feet on the floor and your hands lightly on your lap or at the side of your legs.
( TIP = Whenever you feel anxious, unsure, lacking in confidence, put both feet flat on the floor to 'ground' yourself.)
Breathe in through your nose to a count of five, letting your lungs expand, causing your abdomen to move out.
Hold for a count of three.
STEP 2 ) Allow your mouth to open slightly and let all the air out, with a sigh if you are in private. Empty your lungs as fully as possible and pull your abdomen in to get all the last vestiges of air out of your lungs.
Because you have breathed in so deeply you will be releasing all the toxins, all the tensions, all the anxieties out with the out breath. Imagine all those anxieties and tensions leaving your body.
Important : You do not blow the air out - just let it out.
Make sure your shoulders are relaxed. Just drop them slightly. Much tension can be held in the neck and shoulders !.
STEP 3 ) Repeat this sequence 10 times.
STEP 4 ) Do the whole exercise of 10 sequences, 3 times per day.
STEP 5 ) In addition do it any time you need to.
STEP 6 ) You can if you wish, think 'peace' as you breath in and think 'calm' as you breathe out. You may like to say the word 'calm' as you breath out.
People claim to have had amazing results with this breathing exercise. Regard it as a prescription and take regularly.