(Faure - "Pavane")
The following Relaxed Breathing Method can be used to lessen tension, promote deeper sleep, or generally to help you relax and regain control when you have been overreacting. Try to learn the method, maybe getting someone to read the instructions to you, so you can concentrate on your breathing. Alternatively, you could record these instructions on tape and play them back whenever you wish. When you first practise this method, use it during times when you don't feel too tense. With practise, the deep breathing method will become much more automatic and then you will also be able to use this method to calm you down.
Relaxed Breathing Method
When you are anxious or stressed your breathing becomes shallow and you tend to breathe into your upper chest. When this happens, your body is not supplied with sufficient oxygen. Your automatic response to this will often be to breathe even faster, because it feels to you as if you are not getting enough oxygen. However, the faster you breath and the more oxygen you take in the dizzier and fainter you will feel. This will make you feel less able to function calmly.
In order for you to gain the optimum benefit from your breathing, it should be deep, so that your stomach wall pushes IN as you breathe out, and OUT as you breathe in. This type of deep breathing helps your body to relax and, if used systematically, can make you feel calm and refreshed. The following steps describe how you can achieve such relaxed breathing. You can practise this as often during the day or night as you like. The more you practise, the sooner you will be able to use this exercise wherever you are and whenever you feel a little tense. To start with you might not achieve the desired effect Don't worry about this and you will soon find that relaxation will be achieved with regular practice.
1. First of all, stop whatever you are doing and concentrate on giving this time to yourself. Tell yourself that nothing else is important at the moment, and that everything can be put to one side for a while, until you feel more refreshed. Ensure that others will not disturb you during this time.
2. Find a comfortable chair to sit in or lie down on the floor and loosen any tight clothing. Start by stretching and then try to make yourself as comfortable as you possibly can. Keep your arms by your side and keep them as relaxed as possible. You may wish to close your eyes since this will help you to concentrate better.
3. Now just sit or fie like this for a while and concentrate on your breathing. Feel your breath going in and out of your body and just stay with it for a while. Don't try to force it, just breathe naturally. See if you can feel the rhythm of your breathing as you breathe in and out. Also notice whether your breath feels warm or cold and keep concentrating on this for a while.
4.When you feel ready, gently put your hands onto your stomach. Now see if you can feel your breath going in and out of your stomach; lifting your hands up as you breathe in and lowering them as you breathe out. Try and concentrate just on your breathing, making sure that you breathe slowly and evenly. Just feel the gentle massaging action of your breath on the muscles inside of your stomach wall.
5. Now take in a deep breath and feel your stomach wall rising. Hold it there for a few seconds and then let go, feeling your stomach contracting as you slowly breathe out. Then do the same again and this time, as you breathe out, think of the word 'relax'. Take one or two more deep breaths and each time, as you slowly breathe out, think of the word 'relax'. You may also think of your favourite calm colour, a peaceful image or relaxing music as you breathe out. In your own time return to breathing normally, but still think of the word 'relax', colour and/or image and/or sound as you breathe out. Feel a sense of calmness spreading all over your body as your stomach muscles slowly go up and down with each breath.
6. You can now take your hands off your stomach if you wish, but still continue to breathe slowly and evenly into your stomach. Just stay with the rhythm of your breathing for as long as you can, relaxing more and more with every breath out.
7. When you are ready, in your own time, count forward mentally, from one to five, becoming gradually more alert, and then slowly open your eyes. Stay seated or lying down for a little while longer and feel how relaxed and refreshed you have become. When you get up, make sure to rise slowly and take some time before getting back to your normal activities.
(Faure - "Pavane")