Breathing for Relaxation

Breathing is an important part of the relaxation process, and can very easily be applied on a daily basis, with fantastic results.

Often, the simplest practices can make all the difference to our stress reduction, and with practice, the process can be done more and more easily.

You may prefer to breath with an audio instruction tape or CD, or prefer a silent environment- whichever is most comfortable for you.

Breathing also affects our muscle relaxation- more information below:

Background and Instruction

Most of us breath very shallowly, and rapidly, so that we are able to receive enough air for our daily living, but this is not the correct way to breath for relaxation.

When breathing fully, using our diaphragms, we are able to inhale much more air, which then passes through our blood streams, and to our brain. Coupled with the following exercises, the effect is enhanced many times over.

Breath in fully, through the nose, and then hold for five seconds. Release slowly, through the mouth, and then, inhale again, through the nose, and hold for five seconds. Slowly, release through the mouth.

Some people prefer to close their eyes as well.

Do this for five to ten breaths, and then ‘feel’ your body relaxing more.

This exercise alone, has great capacity to relieve stress.

However, to add to it, exercises in muscle relaxation can then be performed as well.

Muscle Tensing and Releasing Exercise

To do this, start at your feet, and legs, and tense your muscles for a count to 10 seconds, and then release the tension, relax for around ten to fifteen seconds, and then tense your fists. Hold for ten seconds, and then release for fifteen seconds.

Move to your arms, and tense for ten seconds. Release for fifteen seconds, and continue all the way through to your neck muscles.

You may wish to record the instructions on a cassette tape, and follow your instructions, as this is easier for some people.

In future, I will be offering this recording on this site, but for now, you will need to record your own instructions, if you prefer to use an instruction audio.

You will begin to feel very much more relaxed, after doing the muscle tension- relaxation exercises.

With regular practice, this becomes much easier and, to a certain degree, can be practiced as you are sitting at your workstation at work, or while on public transport, and so on.

Naturally, make sure you are not operating any machinery when you do this, and always consider your own safety.

Breathing exercises help you feel more focused, and relaxed.

When added to muscle tension and relaxation exercises, the effect is greatly compounded.

For more information, you may

click here for more on relaxation exercises and breathing

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