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lildutt
26-06-07, 12:37
SQUARE BREATHING
The Technique

Start at any corner and use any square shape

Breathe in to a count of 4
Pause for 4
Breathe out to a count of 4
Pause for 4

Quick release of tension
Whenever you feel anxious, panicky or uptight


Let breath go (dont breathe in first)
Tke in a slow gentle breathe, to the count of 7 , hold it for a second
Let it go with a leisurely sigh of relief to the count of 11
Drop your shoulders at the same time and relax your hands
Make sure your teeth are not clenched together
If you have to speak, speak more slowly and in a lower tone of voice
Emergency Relaxation
When you are getting worked up

Say "stop" to yourself
Breathe in deeply and breathe out slowly. As you do so, drop your shoulders and relax your hands
Breathe in deeply again and as you breathe out, make sure your teeth arent tightly together
Take two small Quiet breathes
Breathing control
This one is good for when you at home


Find a confortable postion in a quite room, on a chair or on a bed
Relax as far as possible
Try to become aware of your own breathing
Put your hands on your stomach
Breathe in for a slow count of 3 expanding the stomach
Pause
Breathe out for a slow count of 3, flattern the stomach
Pause
Relax shoulders forward and downRepeat this rhythm two or three times at first and gradually increasing he number of times until you can breathe this way for serveal minutes

practice this every day

got these breathing exercises from my stress awareness course
I found the square one benefical

den42
27-06-07, 22:44
there very useful foxy thanks for posting them, im going to print them off and put them in my bag, that way ive got something to take my mind off the anxiety and also help me calm down at the same time

take care
denise :yesyes:

lildutt
28-06-07, 08:15
hey thanks denise
hope they work for you
bellxx

Lindalou64
28-06-07, 12:10
thanks bell for the post hun.take care......Linda

Tom_M
03-08-07, 00:15
Excellent advice Foxy Bell, and well worth learning. I suffer from premature ventricular contractions (PVC), a medical condition which causes me severe palpitations. Though the condition is not serious, it is uncomfortable and tires me out. What I used to do when I first started suffering PVC's was to go to the hospital where they give me medication to stop the heart, which then starts up in it's normal rhythm. However, I find I can get the same result after taking deep breath's, holding my breath, and then breathing out very slowly. It doesn't always work first time. Sometimes I have to do it several times before it does work. But it does show how important breathing is with regards to your heart rate.

Tom

mirry
03-08-07, 07:59
I forgot about the square technique , I used to find in helpfull

cheers for that :yesyes: .

tam
03-08-07, 08:40
Thanks Bell,Ive printed it off,will carry it with me.love tracy