April
1999
The exhalation phase of the breathing cycle is the relaxation phase. If you focus your attention on the exhalation phase, a feeling of sinking down, slowing down, heaviness, you will experience a feeling of relaxation. These sensations when felt during the exhalation phase of the breathing cycle will carry you into a state of relaxation.
In using the breathing rhythms to relax, you must remember and follow four basic criteria.
Breathe normally. Observe the breathing cycle passively. Let your body breathe by itself and quietly observe yourself breathe just as if you were a bystander.
Disregard the inhalations. Do not think about the inhalations at all. Permit your body to inhale by itself without any conscious thought on your part.
Focus your attention on the exhalation phase of the breathing cycle. Concentrate and think about the exhalations.
Feel and experience key sensations as you exhale. The sensations you may notice are sinking down, slowing down, heaviness, and an overall letting go or feeling of relaxation. The key to the breathing rhythms is to feel the sensations as you exhale and only as you exhale. To enhance the relaxation effect, you must synchronize the key feelings with the exhalation phase.
Assume a comfortable relaxation position with as much support as possible. Do not cross the arms or legs. During this exercise, be sure to maintain a passive attitude and to allow relaxation to occur.
When ready, allow yourself to close your eyes and for the first several breathing cycles (e.g., 2-5), quietly observe the air as it enters and leaves your nose.
Now, for the next several breaths, focus only on the exhalation phase of the breathing cycle, notice the warmth of the air as it leaves your nose and r-e-l-a-x as you exhale ............... and r-e-l-a-x as you exhale ............... and allow yourself to l-e-t go as you continue to focus on your exhalations .......................... and r-e-l-a-x as you exhale ....................... and r-e-l-a-x as you exhale .......................
Now, as you exhale, feel or sense the body s-i-n-k-i-n-g d-o-w-n into the supportive environment ............................
Notice the body sinking d-o-w-n ..................... and d-o-w-n more and more with each exhalation ................................
At this time, as you exhale, feel the body s-l-o-w-i-n-g d-o-w-n .......................................... You may notice the breathing rhythm slowing down or possibly the heart beat slowing down, or possibly just an overall sense of patience. Each time you notice any of these sensations, allow the body to let go and relax more and more ............... letting go, sinking down, and r-e-l-a-x-i-n-g .....................................
Now, remain in the relaxed state for several moments .................. and, when ready to end the relaxation, take a deep breath as you flex, stretch, and open your eyes.
http://perth.uwlax.edu/hper/Courses/HED-354/Relaxation_Technique.html
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April
1999