Motivational Article- Deep Relaxation Exercise.



Breathing is an uninterrupted bodily activity that controls the emotional and mental responses of the body. But in today's fast paced life, where no one has time to relax, most of the people are suffering from depression, stress, anxiety, etc. In fact, studies have shown that majority of us do not properly utilize the entire capacity of our respiratory organs, i.e. while breathing we use only a small portion of our lungs, which leads to insufficient supply of oxygen to the lungs. This further gets strained by our inactive and stressed lifestyle, which leads to many complications like headaches, wheezing, asthma, fatigue, chest pain, etc. By adopting the deep breathing relaxation exercises, you can get rid of these complications and live a healthy lifestyle. All you need is to take out some spare time from your busy daily routine to perform these deep breathing exercises.

Though one can not avoid stress and depression completely, we can counteract their negative effects by learning how to elicit the body's natural relaxation response. The relaxation response brings the body back into balance by deepening our breathing, compressing stress hormones, slowing down our heart rate and blood pressure, and relaxing our muscles. Along with this, breathing techniques also enhance our body's energy, focus and problem solving capabilities, fights illness, relieves pains and aches, and boosts overall productivity. Therefore, by practicing the following deep breathing relaxation and meditation techniques, one can reap all these benefits.

Relaxation Technique #1
As we know, breathing is very important for relaxation, and deep breathing is the key for complete and quick relaxation.

• Lie down on your back with your knees bent. Keep your left hand on your abdomen and right hand on your chest. Try concentrating on your breathing.
• While breathing fill your lower lungs with air in such a way that your left hand goes up when you inhale. Make sure your right hand remains still and then exhale through your mouth. Repeat the procedure about 10 to 12 times.
• Again fill your lower lungs with air and continue inhaling into your upper chest. This time your right hand will rise and your left hand will fall a bit.
• Breathe out slowly through your mouth by making a quiet whooshing sound. You will observe that your abdomen and chest are rising and falling in a rhythmic motion like a rolling wave.
• As you exhale, you will feel the stress leaving your body and you will be more relaxed. Continue breathing in and out in this manner for about 5 - 7 minutes, at least 4 - 5 times a day.

Relaxation Technique #2
This relaxation technique is helpful for relaxing your body when your muscles are tense. It is useful in treating stress related health problems and reducing muscle tension and general muscle anxiety.

• Lie down on your back and stretch yourself completely. Focus on your breathing.
• While breathing, tense up a group of muscles so that they get tightly contracted for 5 to 10 seconds.
• Now exhale slowly and release the muscles. Relax the muscles for few more seconds and you will experience deep relaxation in your muscles. Repeat the procedure with other muscles groups also.

Relaxation Technique #3
This relaxation technique relaxes every part of your body and gets everything into synchrony.

• Lie on your back and slowly relax your body.
• Start inhaling slowly through your nose and fill the lower part of your chest first, then the middle and finally the top part of your chest and lungs with inhaled air. Do this slowly for 8 to 10 seconds.
• Hold your breath for few seconds and then release the air out. Wait for few seconds and then repeat the procedure.

Relaxation Technique #4
This technique releases stress, lowers oxygen consumption, reduces blood pressure, and also helps relieve muscle tension.

• Sit with your eyes closed in a comfortable position and start deep breathing.
• Relax your feet muscles and work up your body relaxing muscles.
• Concentrate on your breathing through your abdomen and while exhaling start counting 1 to 5 in your mind but make sure you count slowly.
• Continue doing this for 10 to 20 minutes, twice a day. Avoid doing this more than once within 2 hours or after meals.

Though these deep breathing relaxation techniques and tips are quite simple and effective, they require commitment and consistent practice from your side. These basic breathing techniques are an antidote to stress, tension and anxiety. They boost our energy levels and help us to lead a happy and healthy life.