Kenneth Gardner
LEARNING TO breathe deeply is the first step in learning to relax. The deep diaphragmatic breath is the core of relaxation exercises.
Place one hand first below your rib cage. Take a deep breath and as you inhale notice the movement of your hand. If you breathe properly, your hand moved outward. In proper breathing the diaphragm moves down slightly to create a vacuum in the lung cavity. The downward movement forces your abdomen forward.
In breathing for relaxation, inhale through your nose and fill your lungs completely. Exhale through your nose or mouth completely. Inhale and hold your breath for a few seconds to feel the tension in your throat and chest. Exhale and focus on the release of the tension. If you can detect the stillness at the moment directly after exhaling, you are learning to relax. Breathing properly is healthier because it increases the volume of oxygen in your blood.
Tension affects your breathing which becomes shallow and irregular; this tends to accelerate your heart rate. When you are relaxed your breathing deepens and your heart rate decelerates. Breathing is the easiest autonomic physiological function to control that counteracts the effects of stress. Try to take at least 40 deep breaths each day. With practice you can learn to slow down and quiet your breathing pattern thereby also quieting your mind and relaxing your body.
The following breathing techniques are quite useful for complete rest and relaxation for on-the-spot tension relief, after an exercise session, as well as for long-term stress reduction.
EXERCISE #1
1. Lie on your back with your body relaxed.
2. Place one hand on your chest and one on your abdomen.
3. Inhale slowly and deeply through your nose into your abdomen. Your abdomen should push up as far as you can comfortably. Your chest should expand only a little and only in conjunction with the movement of your abdomen. Use your hands to monitor the depth and location of your breathing.
4. Exhale gently through your mouth.
5. Do this routine for about five to 10 minutes each session.
Focus on the sound as well as the sensations of your breathing routine.
EXERCISE #2
1. Assume a comfortable position lying on your back or sitting in a chair.
2. Inhale slowly and deeply into your abdomen.
3. Exhale slowly and deeply from your abdomen and relax as you do so.
4. Pause briefly before you inhale
5. Continue the routine for five to 10 minutes or until you feel completely relaxed.
EXERCISE #3
1. With your body in a typical upright position let your chin fall to your chest as you exhale.
2. Inhale and move your head back slowly as though you are trying to touch the back of your neck with your head.
3. Pull your shoulders up as though you are trying to touch them to your ears as you inhale.
4. Return to the starting position as you exhale.
5. Repeat about 10 to 12 times.
EXERCISE #4
1. Start in a comfortable sitting or standing position.
2. Inhale slowly and deeply into your abdomen as you raise your arms out to the sides. Pull your shoulders and arms back and lift your chin slightly so that your chest opens up.
3. Exhale gradually as you lower your arms and chin and return to the starting position.
4. Repeat five to 10 times or until your breathing is deep and regular and your body feels relaxed and energised.
Kenneth Gardner is an exercise physiologist at the G. C. Foster College of Physical Education; email: yourhealth@gleanerjm.com.
