One of the secrets to moving yourself into a state of deep relaxation is to bring your attention to how you are breathing and then taking concious control over the speed and the depth of your breathing you have the opportunity to discover what a deep state of relaxation can be like. Once you have achieved that deep state I am going to teach you how to anchor that state so you can trigger this feeling whenever you want to feel that way. (This article will be published soon) For now, do something really nice for yourself, no one deserves it more than you do. Think of it as a reward to being open to trying ancient things.
Breath exercise I: The Mobilizer
Bring your awareness to the depth and speed of your breathing at this time. Take notice of subtle feeling of movement in your feet and legs as you breath deeply. How much more movement do you feel with a deeper breath.
Breathe in smoothly and deeply, moving your breath deep into your abdomen, pushing your stomach out as far as you can. feel your ribcage expand in your back, sides, chest, neck and shoulders. This type of breathing mobilizes your spine, rib cage, organ motility, reducing anxiety and malais. It also physically drives your immune system (your lymphatic pump) as well as stimulates your organs mobility and motility (external and inherant motion; freedom to move is good). Let your abdomen’s natural elasticity assist with your exhalation. When you come to the end of your ehalation contract your abdominal muscles to completly empty your lungs. The next step is to divide your abdomen and diaphragm into quadrants. Concentrate your inhallation in each of the quadrants, notice which areas need more help to become mobile. Release and contract your diaphram. Breath in and out deeply for 7 minutes. Directional breath expansion can also be used to enhance your stretches creating a micro contraction, or traction and using the out breath for relaxing before taking up the slack in the stretch.
Breath Exercise 2: The time traveler
This exercise builds your ability to focus and staying in the present. it is a challenging meditation that takes some time to learn to fully control your breathing.
While the instructions for this breath meditation seem simple to follow, it takes time and focus to learn to slow your breathing down to the point where your inhallation can take over a minute and the same for an exhallation. This is a very powerful breathing exercise, Practice this often and it will become more profound and powerful with little effort and time.
Lets do it:
Taking control of the speed and depth of your In breath, breathing in as slowly and deeply as possible. Feel the maximal expansion of your belly, ribs, chest, and neck. of your exhalation again as slowly and deeply as possible. You can breathe much slower then that, really (think in finer increments). Use your diaphragm to hold the speed to get just enough air in and out. Work at smoothness. Don’t be surprised if you find your eyes watering. Stand up and stretch your arms over your head, to the sides feel how different you move.
As you start to get into this form of breathing you will start to feel the edge of being where you have just enough air to sustain you. Stay in control but feather the edge of panic and you will break through it and find further control. This is often very energizing. Stay focus for 5 minutes.
Return to more normal rate and depth of your breath after 5 minutes. How does it feel to breath now? Is it is easier? What does your body feel like? Warmer? You can eventually work up to longer periods of time.
Push the resolution of your awareness to be aware of the subtlest of movements in your body. Pick a part and observe the movement with your breath.
Interested long term stress relief? Do you want to change long held limiting core beliefs? Let me show you how to change all of this with EFT.
Emotional Freedom Techniques. I have been using this amazing technique for over 8 years and have worked with over 300 individuals with great success.
Here are several long established yogic breathing exercises, try them and see which one you find more effective.
Breath exercise I
Bring your awareness to the depth and speed of your breathing at this time. Take notice of subtle feeling of movement in your feet and legs as you breath deeply. How much more movement do you feel with a deeper breath.
Breathe in deeply,as you inhale move your breath deep into your abdomen, pushing your stomach out as far as you can. Expand your ribcage at the top of your breath, this mobilizes your spine as well as stimulates your immune system (lymphatic pump) as well as stimulates your organs. Let your abdomen’s natural elasticity assist with your exhalation. As you continue to exhale contract your abdominal muscles to empty your lungs. The next step is to divide your abdomen and diaphragm into quadrants. Concentrate your contraction in each of the quadrants, release and breath in and out deeply for 5 deeply for 5 minutes. This can also be used to enhance your stretches.
Need to Relax Now? –Take 5 minutes Now
Sit down, turn off your cell phone, close off the outside world, and close your eyes if you dare.
This exercise builds ability to focus and staying in the present.
This is a simple but very powerful breathing exercise, Do this often and it will become more profound and powerful with little practice.
Lets do it: Breathe in as slowly and deeply as possible. Feel the maximal expansion of your belly, ribs and chest. Then control the speed your exhalation as slowly as possible. You can breathe much slower then that, really (think in finer increments). Use your diaphragm to hold the speed to get just enough air in and out. Work at smoothness. Don’t be surprised if you find your eyes watering. Stand up and stretch your arms over your head, to the sides feel how different you move.
As you start to get into this form of breathing you will start to feel the edge of being where you have just enough air to sustain you. Stay in control but feather the edge of panic and you will break through it and find further control. This is often very energizing. Stay focus for 5 minutes.
Return to more normal rate and depth of your breath after 5 minutes. How does it feel to breath now? Is it is easier? What does your body feel like? Warmer? You can eventually work up to longer periods of time.
Push the resolution of your awareness to be aware of the subtlest of movements in your body. Pick a part and observe the movement with your breath.
Interested long term stress relief? Do you want to change long held limiting core beliefs? Let me show you how to change all of this with EFT.
Emotional Freedom Techniques. I have been using this amazing technique for over 8 years and have worked with over 300 individuals with great success.
