Breathe and Relax

This time honored simple yet powerful technique of relaxation is easy to learn and practice. Even five minutes of this mindfulness breathing exercise leads us to a deep state of relaxation, calmness, serenity and wellbeing.

• Belly breathing-Diaphragmatic breathing: As you inhale slowly, deeply and softly, let your belly rise and as you exhale slowly, deeply and softly, let your belly fall and release toward the spine.
• Keep the upper body quiet: When we are stressed, we breathe through the chest and hold the muscles in the jaw, throat, neck and shoulders tight. Our breathing becomes short, shallow and irregular. When we do the belly breathing, we relax the jaw, throat, neck and shoulders that facilitate the relaxation response.
• When we do the belly breathing, our breathing rhythms feel like a lullaby, soft, smooth and flowing. Let our breathing become easy.
• Extend the exhalations: When we are stressed, our breathing becomes short, shallow and choppy. When we are relaxed, our exhalations extend and get longer than inhalations. To create a deep relaxation response, gently extend exhalations by two to four seconds.
• Linger in the pause: When we are deeply relaxed, each exhalation is punctuated by a short, sweet and restful pause. Lingering in this pause evokes a profound sense of calmness and stillness.

When you do this exercise, you may progressively start with the lower parts of the body and end with your head. It is a good idea to conclude the exercise by letting the whole body breathe.

The success of this exercise depends on how consistently and regularly you practice it even for a short time.