Relaxation and Breathing
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Our thoughts are intimately related to our bodily functions.
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When you think anxious, upsetting, and aggravating thoughts, your breathing will become rapid and shallow. At the same time, if you are breathing in a "nervous" way, in other words, rapidly and shallowly, you will not be able to think rationally or clearly.
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A relaxed state allows you direct access to your subconscious mind.
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Once you are relaxed the next step is to actualize your visualization.
First things first
The first thing we need to do is to calm down. We are trying to help you reduce your nervousness here. Why? Because when we are nervous, we have trouble learning, remembering, and integrating new strategies into our lives. If you are able to relax a little more, your overall feelings of panic will diminish.
Therefore, you have a choice
1. Change your thinking - your breathing will get deeper and slower.
2. Change your breathing - your thinking will get calmer and clearer.
Breathing Exercises
1. Sit back in your seat.
2. Close your eyes.
3. Take a deep breath.
4. Breathe again.
Now make your hands comfortable, while keeping your eyes closed. You have a choice of any comfortable hand position. We suggest one of the following three positions:
1. One hand on your belly, one on your chest.
2. Palms of hands on your knees.
3. Hands folded in your lap.
Now sit back, feet on the floor, hands comfortable. Inhale slowly and deeply through your nose. Feel your stomach expand as your lungs fill with air. Now exhale through your mouth to the count of five. Pause.
Repeat while inhaling through the nose and exhaling through your mouth and slowly count to five. Again, in through your nose and out through your mouth counting to five.
You should be feeling more settled. This kind of breathing is called diaphragmatic breathing. It means to breath from the depths of your belly, rather than from your chest and nose.
Sit and enjoy the calmness for a few minutes.
Citations
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Mark Sichel, LCSW and Alicia L. Cervini, Relaxation Techniques - Breathing Exercises
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