Continue this movement as you breathe slowly and deeply as possible. Breathe out and slowly relax your torso and head back to the floor.
Breathe in and lift your head, shoulders and chest away from the floor without putting much weight into your hands (use your back muscles). Bring your legs together like a cobra tail, with the tops of your feet flat on the floor and reach your toes behind you. Your elbows will be pointing up toward the ceiling. Lie on your belly with your forehead on the floor and your palms on the floor under your shoulders. Do you ever clench your jaw when you are angry or frustrated? Do you slouch when you are uncomfortable or unsure? Do you tense your shoulders toward your ears when you are worried or anxious? Do you feel your heartbeat race when you are nervous or scared?Īll of these are normal and often unconscious responses to stress. By releasing physical tension, we can find deeper and more beneficial relaxation. We physicalize our emotions all the time. It was probably there all along, a natural response to a stimulating or stressful environment, but we didn't notice it until we turned our attention inward. Sometimes, when we are breathing to calm, we may start to feel tension in our body.
It takes only a couple minutes of deep breathing to alter our physical and emotional state and you can do it anywhere! Transition 2 - Get Physical Continue breathing, keeping your eyes open to follow along with the video below or gently closing your eyes to bring your attention inward. Breathe out slowly feeling your ribs and chest relax and your belly contract. Breath in deeply, feeling your belly, ribs and lungs expand. Place one hand one your belly at your low ribs and one hand on your chest. Sit comfortably with a long spine or lie down on your back. The more we practice conscious breathing, the easier it becomes to drop into relaxation, even during times of stress and anxiety. Our breath is the #1 way to trigger a relaxation response in our nervous system. You might ask "But I breathe all the time.why am I not relaxed?" The relaxation response is triggered when we bring our conscious awareness to our breathing and allow our attention to deepen and slow our breathing pattern.īy mentally observing the quality, length, sensation, frequency of our breathing, we move ourselves into the present moment and can regulate our emotional state by regulating our breathing. Try our Top 3 Transition Techniques! Transition 1 - Conscious Breathing Looking for ways to quiet your nervous system and create calm and stillness?
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