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
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