deep breathing relaxation techniques
Deep Breathing Relaxation Techniques
Improper breathing can lead to various health-related problems, hence it is essential that we should reprogram our natural breathing technique. Deep breathing relaxation techniques are one of the best ways of getting physical relaxation and fighting different health problems.
- Lie down on your back with your knees bent. Keep your left hand on your abdomen and right hand on your chest. Try to concentrate on your breathing.
- Fill your lower lungs with air in such a way that your left hand goes up when you inhale. Make sure your right hand remains still, and then, exhale through your mouth. Repeat the procedure about 10 to 12 times.
- Again, fill your lower lungs with air, and continue inhaling into your upper chest. This time, your right hand will rise and your left hand will fall a bit.
- Breathe out slowly through your mouth by making a quiet whooshing sound. You will observe that your abdomen and chest are rising and falling in a rhythmic motion like a rolling wave.
- As you exhale, you will feel the stress leaving your body, and you will be more relaxed. Continue this for about 5 - 7 minutes, at least 4 - 5 times a day.
- Lie down on your back, and stretch yourself completely. Focus on your breathing.
- Tense up a group of muscles so that they get tightly contracted for 5 to 10 seconds.
- Now, exhale slowly and release the muscles. Relax the muscles for few more seconds, and you will experience deep relaxation in your muscles. Repeat the procedure with other muscles groups also.
- Lie on your back, and slowly relax your body.
- Start inhaling slowly through your nose, and fill the lower part of your chest first, then the middle, and finally the top part of your chest and lungs with inhaled air. Do this slowly for 8 to 10 seconds.
- Hold your breath for few seconds, and then release the air out. Wait for few seconds, and then repeat the procedure.
- Sit with your eyes closed in a comfortable position and start deep breathing.
- Relax your feet muscles, and work up your body relaxing muscles.
- Concentrate on your breathing through your abdomen, and while exhaling, start counting 1 to 5 in your mind, but, make sure you count slowly.
- Continue doing this for 10 to 20 minutes, twice a day. Avoid doing this more than once within 2 hours or after meals.