April
1999
The breathing cycle is usually a part of most relaxation techniques. To relax effectively, and understanding the breathing cycle and its use in relaxation is necessary. The breathing cycle has two distinct phases; the inhalation phase and the exhalation phase. Each phase has certain sensations and perceptions unique to it.
The Inhalation Phase is the invigoration or tension producing phase. When performing relaxation skills, you do not want to produce tension. However, the inhalation portion is important in reversing the relaxed state and therefore, used to come out of the relaxed state. When you are ready to come of the relaxed state, a deep breath or two will create tension in your body and help invigorate you and bring you back to the alert state.
Some of the sensations associated with the inhalation phase include:
Invigoration
Increased tension
Hardness tightening
Expansion (chest region)
Upward movement ascending
Alertness
Refreshment
Preparation for action
The exhalation phase of the breathing cycle is the relaxation phase. If your attention focuses on the exhalation phase, and the accompanying sensations associated with it, you may experience a feeling of relaxation and the body physiologically achieves the relaxation response.
Feelings commonly associated with exhalation Phase include:
Heaviness
Sinking down
Slowing down
Letting go (of tension)
Warmth
Vague sensations of exhalation:
Patience
Comfort
Contentment
It is relatively easy to feel the sensations commonly associated with exhalation phase of the breathing cycle. Sit quietly, focus your attention on the exhalation phase of the breathing rhythm. Disregard the inhalation phase, allowing your body to inhale when it desires and as you exhale, and only when you exhale, feel each of the above sensations.
http://perth.uwlax.edu/hper/Courses/HED-354/Breathing_Cycle.html
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Go to Jim Grizzell's Web Page at Cal Poly Pomona
April
1999