"​Breathing is not something you DO. Rather it is something which you ALLOW.
Learn to allow your breathing to occur smoothly and naturally."
 

 
Body/Mind Relaxation Exercise

​

Try this exercise sitting, standing or lying down,
whichever is most comfortable.
 
1. Exhale deeply, contracting the belly. 
2. Inhale slowly as you expand the abdomen. 
3. Continue inhaling as you expand the chest. 
4. Continue inhaling as you raise the shoulders
up towards your ears. 
5. Hold for a few comfortable seconds 
6. Exhale in reverse pattern, slowly.
Release shoulders, relax chest,
contract the belly. 
7. Repeat.
 
De-Stress Breathing Exercise
 
1. Sit down or lie down.
2. Inhale slowly and say to yourself: I am...
3. Exhale slowly and say to yourself: relaxed.
 
De-Stress Breathing Exercise #2 
 
According to stress management experts, incorporating a shoulder shrug into deep
breathing releases the tension in the neck, shoulders and upper back. It also increases
the output of endorphins, which balance stress hormones. And the deep breathing
reduces heart rate and blood pressure.
 
1. Inhale deeply and as you do, raise your shoulders toward your ears.
2. As you exhale slowly, push your shoulders down.
3. Repeat 5 times. 
 
 
Pursed Lip Breathing (when you are short of breath)
 
1. Relax your neck and shoulder muscles.
2. Breathe in slowly through your nose for 2 or 3 counts (count 1, 2, 3)
3. Purse your lips as if you were going to whistle.
4. Breathe out gently through pursed lips twice as long as you breathed in.
5. Let the air escape naturally and don't force the air out of your lungs.
6. Keep doing pursed lip breathing until you are not short of breath.
 
Deep Breathing
 
1. Sit or stand, pull your elbows back firmly
2. Inhale deeply
3. Hold your breath for 5 counts
4. Exhale slowly and completely
 
Diaphragm Breathing
 
1. Lie on your back with your knees bent and supported by pillows.
2. Place your fingers on your belly just below your ribcage.
3. As you inhale deeply, your belly and lower ribs should rise while your chest remains fairly still.
Inhale for a count of 3 and exhale for a count of 6. Slightly puckering your lips can help you exhale slowly.
 
With practice, you should be able to use diaphragm breathing to take a dozen such breaths without tiring.
When you have mastered this, try it standing. Finally, practice it while walking or even climbing stairs.
You may also try it with your lips puckered while you inhale.
 
 
Progressive Muscular Relaxation
 
Progressive Muscular Relaxation is useful for relaxing your body when your muscles are tense.
The idea behind PMR is that you tense up a group of muscles so that they are as tightly contracted as possible.
 
1. Hold them in a state of extreme tension for a few seconds.
2. Then, relax the muscles normally.
3. Then, consciously relax the muscles even further so that you are as relaxed as possible.
 
By tensing your muscles first, you will find that you are able to relax your muscles more than would be the case if you tried
to relax your muscles directly.
 
Experiment with PMR by forming a fist, and clenching your hand as tight as you can for a few seconds.
Relax your hand to its previous tension, and then consciously relax it again so that it is as loose as possible.
You should feel deep relaxation in your hand muscles.
 
The Relaxation Response 
 
‘The Relaxation Response’ is a book published by Dr Herbert Benson of Harvard University. In a series of experiments
into various popular meditation techniques, Dr. Benson established that these techniques had a very real effect on reducing
stress and controlling the fight-or-flight response. Direct effects included deep relaxation, slowed heartbeat and breathing,
reduced oxygen consumption and increased skin resistance.
 
1. Sit quietly and comfortably.
2. Close your eyes.
3. Start by relaxing the muscles of your feet and work up your body relaxing muscles.
Focus your attention on your breathing.
4. Breathe in deeply and then let your breath out.
5. Count your breaths, and say the number of the breath as you let it out
(this gives you something to do with your mind, helping you to avoid distraction).
6. Do this for ten or twenty minutes.
 
Information sources include: The Wellness Workbook; Mind Tools; University of Michigan Health System, John Tesh