Relaxation Skills

This is the promise I made last time when I post TEN WAY TO STAY HEALTHY. And I know that most of the visitor of my blog have a busy life style so I want to share this experience to you all after I read it from a health handbook. HERE IT IS!

When learning relaxation skills, you must remove yourself from all outside distractions. It may take some practice to become comfortable with these techniques. Once you’ve trained your body and mind to relax (two to three weeks), you’ll be able to produce the some relaxed state whenever you want.

The following three methods of relaxation and meditation are among the simplest and most effective. They should be done twice a day for about 20 minutes. Pick a time and place where you won’t be disturbed or distracted.

Roll Breathing

The object of roll breathing is to develop full use of your lungs and get in touch with the rhythm of your breathing. It can be practiced in any position, but it is best to learn it lying on your back, with your knees bent.
1. Place your left hand on your abdomen and your right hand on your chest. Notice how your hands move as you breathe in and out.

2. Practice foiling your lower lungs by breathing so that your left hand goes up when you inhale and your right hand remains still. Always inhale through your nose and exhale through your mouth.

3. When you have filled and emptied your lower lungs 8 to 10 times, add the second step to your breathing: inhale first into your lower lungs as before, and then continue inhaling into your upper chest. As you do so, your right hand will rise and your left hand will fall a little as your abdomen falls.

4. As you exhale slowly through your mouth, make a quiet, whooshing sound as first your left hand and then your right hand falls. As you exhale, feel the tension leaving your body as you become more and more relaxed.

5. Practice breathing in and out in this manner for three to five minutes. Notice that the movement of your abdomen and chest is like rolling waves rising and falling in a rhythmic motion.

Practice roll breathing daily for several weeks until you can do it almost anywhere, providing you with an instant relaxation tool any time you need one.

CAUTION: Some people get dizzy the first few times they try roll breathing. If you begin to hyperventilate (Lose too much carbon dioxide) or become lightheaded (slightly dizzy or euphoric), slow your breathing. Get up slowly.

Sorry I think I should not post all methods at once because it is a little bit too long so I will post others next time instead.