>Are you as relaxed as you should be?
Do you feel too tense?
Do you sometimes feel hot-tempered?
Tension and fatigue can shorten your life. Take a break from your emotional stress and free your mind from worry through some ” instant” calm techniques.
You can learn how to control your body and mind by practicing relaxation.
Here is a simple Breathing Tip:
There is nothing more important to reducing your stress and anxiety than learning how to breathe. If your breathing is slow, deep and rhythmic, you are in good health. If you breathing is shallow or irregular, you need to work on breathing.
Good Breathers: Start with their stomach held in. The diaphragm acts as a pump. The stomach swells and the air rushes in, without effort.
Bad Breathers:Inhale harshly, with their stomach held in, raising their shoulders and stiffening their necks.
Here is an abdominal breathing exercise:
Breathe in through your nose, and watch your stomach swell.
Concentrate on feeling the air, and follow the course of the air as it passes through your nose, your throat and finally your lungs.
Once your lungs are full, hold your , hold your breath for a moment and then breathe out again through your nose while you close your mouth tightly.
Watch your stomach as it sucks in.
Try to practice abdominal breathing three times a day. Always set a place that is free of distractions to practice.
After you have practiced abdominal breathing, try some visualization.
Find a good resting place and lie or sit comfortably cross kneed.
Close your eyes and at the same time try to relax the muscles of your face. Project an image, perhaps a hilly landscape scene or a water scene. Anything that you know will help you to relax and be at peace.
A good projection might be a scene where you are floating peacefully in a sailboat, lying on you back looking at the sky, feeling your fingertips gently touching the water.
When you are relaxed, a succession of images will pass through your mind. You will find that your breathing is slow, deep, peaceful and rhythmic.. You can also visualize with some soft music.
Do this twice a day.
Taken in part from: Kohler, M. ( 1970) The Secrets of Relaxation. New York, NY. Warner Communications.