Steps to Breathing Your Way into Relaxation to Manage Your Stress
The mind and body are completely interconnected. By changing something in the body, you can change what is going on in the mind. The following article will show you how you can easily release tension in the body and consequently ease tension in the mind.When your mind is racing, thinking rationally is challenging.
If the mind is 'stressed' then the body will be under tension. The mind and the body states reflect each other.Taking time out to change from chest breathing to abdominal breathing will really help to calm your autonomic nervous system, re-balancing your adrenal glands and reducing the secretion of adrenalin; that flight/fight hormone. An added benefit is that abdominal breathing can lower your blood pressure and thereby help you look after your heart.1. On a scale of one to ten, ten being high, one being low, rate your level of stress right now.
Write it down. Sit or lie down comfortably, loosen your belt if it feels constrictive. Make sure you are warm enough. Relaxation reduces body temperature. Create a situation where you can avoid interruption by people/phone etc for 5-10 minutes.
2. Relax your tongue down into the base of your mouth. This will immediately relax the back of your neck. Let the teeth be lightly apart and the lips gently touching. Let the jaw feel relaxed and very, very, heavy.
3. Close the eyes and allow them to sink down into their sockets. Feel that feeling of the eyes sinking back.
Let that happen once more. And again. Become aware of your shoulders, let them drop a little if that feels OK. Can they drop a little further now? Make any adjustments you need to in order to feel comfortable. Mentally look around your body for pockets of tension.
Just notice them. By simply becoming aware of tension in the body it will begin to release. How are you feeling?.4. Start to notice your breathing. Just observe the breath.
Feel the slightly cool sensation of the breath passing over your upper lip on inhalation. Notice the warmth on exhalation. Allow the exhalation to be longer than the inhalation.
Count to 4 on the inhalation and 8 on the exhalation. This will let you feel more relaxed quite quickly. Notice that happening now.5.
Place your hand on your abdomen, just above your navel. As you inhale, your hand will move forward, exhaling it will return towards you. Just let that happen for a while, simply being aware of that movement. 6.
Watch how the breath is drawn down to the abdomen simply by placing the hand there. Notice how your breathing is slower and deeper and you feel calmer in mind and body. Keep noticing this. If the mind wanders off, just gently coax it back to noticing the breath.7. Practise this at least twice a day, perhaps on waking and when you go to bed.
This will train your unconscious mind to be able to quickly take you into abdominal breathing and hence relaxation. Rate your stress level on a scale of one to ten. Notice how much lower it is..NLP Coach and Personal Development Trainer, Beryl Whiting delivers professionally developed management training programmes to individuals and blue-chip organisations. You can contact Beryl via her website http://www.
BerylWhiting.com for http://www.yoga4healthyliving.com.
By: Beryl Whiting
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