Do you want to learn Deep Relaxation Techniques? Stress overwhelms our nervous system and our body goes into Flight or Flight mode.
In lifesaving emergencies, we need fight or flight of the old brain to protect us in situations to act quickly, but wears your body down when constantly activated by the stresses of everyday life.
The relaxation response puts the brakes on this heightened state of readiness and brings your body and mind back into a state of equilibrium.
How to produce the relaxation response
The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.
- Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
- Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
- Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
- Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
If you find it difficult breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.
You may respond best to relaxation techniques that quiet you down, such as deep breathing, or guided imagery
Techniques such as mindfulness walking or power yoga might work well for you
Mindfulness brings you into the present by focusing your attention on a single repetitive action, such as your breathing, a few repeated words, or flickering light from a candle. Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations. Be in the Now.
Group sessions also available
Leonie also offer Skype sessions