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Relaxation

 

Relaxation

Try the following relaxation techniques alone or with someone else:

Record your thoughts and feelings after each exercise:

The 5 - to - 1 count

  • say the number 5 to yourself and take a full, slow breath as you focus on the number 5
  •  exhale fully and completely (getting the last bit of air out of the lungs is important)
  • count 4 and inhale slowly
  •   say "I am more relaxed now than I was at number 5" as you exhale
    • exhale fully and completely (DO NOT RUSH YOUR THOUGHTS)
  • count 3 and inhale slowly
  •  say "I am more relaxed now than I was at number 4" as you exhale fully and completely
  • count 2 and inhale slowly
  • say "I am more relaxed now than I was at number 3" as you exhale fully and completely
  • feel the deepening relaxation
  •  feel calmer and more relaxed as you approach number 1

Three Part Breathing

  •  take a deep breath from your diaphragm
  •  imagine that your lungs are divided into three parts - upper, middle, and lower
  •  imagine the lower part of your lungs filling with air, use only your diaphragm when you breath
    • your chest should remain almost still
  • imagine the middle part of your lungs filling with air, as you see this expansion let your rib cage move forward a bit
  • imagine the upper part of your lungs filling with air and your lungs becoming completely full, let your shoulders rise slightly and move backward
  • exhale fully and completely, as you empty the upper part of your lungs drop your shoulders slightly, see the air leaving the middle part of your lungs and feel your rib cage contract, pull your abdomen in to force the last bit of air from the bottom of your lungs
  • repeat the above sequence four times

Three Part Breathing

  •  take a deep breath from your diaphragm
  •  imagine that your lungs are divided into three parts - upper, middle, and lower
  •  imagine the lower part of your lungs filling with air, use only your diaphragm when you breath
    • your chest should remain almost still
  • imagine the middle part of your lungs filling with air, as you see this expansion let your rib cage move forward a bit
  • imagine the upper part of your lungs filling with air and your lungs becoming completely full, let your shoulders rise slightly and move backward
  • exhale fully and completely, as you empty the upper part of your lungs drop your shoulders slightly, see the air leaving the middle part of your lungs and feel your rib cage contract, pull your abdomen in to force the last bit of air from the bottom of your lungs
  • repeat the above sequence four times

Visual Controlled Breathing

  •  close your eyes
  •  see your body in a comfortable, relaxed position
  •  inhale slowly, and see your chest fill with air
  • hold it in momentarily
  • exhale slowly, and release air steadily through your mouth and nose
  • feel the release of tension / anxiety

Kinesthetic Controlled Breathing

  • close your eyes
  • feel your stomach move out; keep the chest and shoulders steady
  • slowly inhale, feeling the increase of air in the chest and a rise of the shoulder
  • hold it
  • slowly exhale, feeling a release in tension as the shoulders and chest drop and the stomach relaxes

Audio Controlled Breathing

  • close your eyes
  • hear yourself slowly inhale and exhale air as you breath
  • slowly inhale
  • hear the air pass through your mouth and nose
  • feel the build-up of tension
  • slowly release the air
  • hear the sound of air passing through your nose and mouth
After looking over the breathing techniques and your comments, record how you feel about the one or ones that you think would work best for you and in what situations you can use them.

If you have discovered your own technique, write it down and describe in what situations you can best use it

Technique

Technique

Technique