I’m sure most of us agree that due to current global circumstances, chaos and uncertainty are infiltrating our daily lives. Our minds are overwhelmed with anxiety and stress.
One of the ways I disconnect from the energy draining environment, for peace and serenity, is through a five-minute deep relaxation exercise. I have done this exercise standing, sitting, and lying down. Ideally, you should be sitting down in a comfortable position, feet flat on the floor, and your hands resting on your thighs. However, it works just as well, while sitting in a car, at your desk, at a park, beach, or wherever you feel safe.
It will calm your mind, relax your body, and soothe your spirit. It takes approximately five minutes.
Read through the instructions and then do the exercise.
Alert: Don’t do this exercise while driving
As you begin, you’re going to take several deep, slow, cleansing breaths, drawing air through your nose and out through your mouth (exhaling through the mouth is ideal for quick relaxation).
As you inhale slowly and steadily, imagine you’re breathing in relaxation that calms your mind and relaxes your body.
When your mind wanders, bring it back, intentionally focusing on your breathing, or repeating a one-word mantra such as peace, calm, love, relax, or your favorite one-word mantra.
My favorite is relax and calm. It helps me in my everyday life as well. If I find myself becoming annoyed, frustrated or angry something or someone, to stay focused and in control of my emotions, I think of the word relax and repeat it silently “relax, relax, relax”. This disrupts my thinking – dissipates my negative emotions – and gives me the control to gain a positive perspective.
Now The Exercise:
Close your eyes, say these words to yourself, “I give myself permission to relax quickly.”
Breathe in from your stomach, not your chest, and give yourself a long, slow, deep, cleansing breath (gently hold for the count of 5 or whatever is comfortable for you).
Exhale (to the count of 5) through your mouth.
Pause for a second after you exhale and enjoy your stillness, your calm, your peace, and your oneness with your mind, body, and spirit connection.
As you breathe in and out, visualize, imagine, feel (or taste), the relaxation moving through you, permeating every fiber of your being.
As you receive this slow, cleansing breath, give yourself permission to relax. Relax your entire face (jaw, cheeks, lips, mouth, tongue, and your eyelids), the entire face. Limp, loose, relaxed.
Allow your shoulders to relax—let them droop, let go of all the tension—focus only on this moment and feel your relaxation, as it moves through you, from the top of your head down to the tips of your toes, feel the relaxation, and allow it to permeate your entire body.
Repeat the exercise 3-5 times.
Open your eyes and become aware of your surroundings. You are now ready to take on the world.
A Powerful Breathing Exercise
Mindful breathing should be practiced daily (or as often as possible). It’s important for your wellbeing (physically, emotionally, and spiritually). It will make your daily life – no matter the challenges – more fulfilling, enjoyable and stress-free.
That is why I want to share this “Belly Breathing” exercise with you.
Belly breathing or Abdominal breathing (also called Diaphragmatic breathing) is a powerful breathing exercise that helps to strengthen your diaphragm.
It’s used for meditation and relaxation. And it will help you to relax and relieve stress.
Belly Breathing Steps
1. Lie on your back on a flat surface (or in bed) with your knees bent. You
can use a pillow under your head and your knees for support if that’s
more comfortable. Or You can practice this sitting in a chair, with your knees bent and your shoulders, head, and neck relaxed.
2. Put one hand on your belly just below your ribs and the other hand on
3. Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.
4. Breathe out through pursed lips as if you were whistling. Feel the hand
on your belly go in and use it to push all the air out.
5. Do this breathing 3 to 10 times. Take your time with each breath.
6. Notice how you feel at the end of the exercise.
Practice this breathing exercise daily, until it becomes a habit like brushing your teeth.
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