breathing exercise

[lildutt]

SQUARE BREATHING
The Technique

Start at any corner and use any square shape

1. Breathe in to a count of 4
2. Pause for 4
3. Breathe out to a count of 4
4. Pause for 4

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

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

Emergency Relaxation
When you are getting worked up

1. Say "stop" to yourself
2. Breathe in deeply and breathe out slowly. As you do so, drop your shoulders and relax your hands
3. Breathe in deeply again and as you breathe out, make sure your teeth arent tightly together
4. Take two small Quiet breathes

Breathing control
This one is good for when you at home

1. Find a confortable postion in a quite room, on a chair or on a bed
2. Relax as far as possible
3. Try to become aware of your own breathing
4. Put your hands on your stomach
5. Breathe in for a slow count of 3 expanding the stomach
6. Pause
7. Breathe out for a slow count of 3, flattern the stomach
8. Pause
9. Relax shoulders forward and down

Repeat 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]

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

[lildutt]

hey thanks denise
hope they work for you
bellxx

[Lindalou64]

thanks bell for the post hun.take care......Linda

[Tom_M]

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]

I forgot about the square technique , I used to find in helpfull

cheers for that .

[tam]

Thanks Bell,Ive printed it off,will carry it with me.love tracy