Relaxation Breathing: How to Harness the Power and Peace of Your Breath

Controlling your breathing has dynamic effects on your ability to calm yourself down in any situation. nnWhen you can learn how to harness the power of your breathe to both release the tension in your body as well as to restore balance to your mind, you will have a powerful relaxation technique that you can take anywhere, from the bus depot to the board room. nnHere's what you need to know as you begin breathing for relaxation.nnThe Basics of Relaxation Breathing: Belly BreathsnWhen you are breathing for relaxation, you will be breathing not shallow breaths from your chest, but deep, restorative breaths from your core. nnIn belly breathing, your belly should rise as you inhale. Imagine your abdomen, rib cage and chest filling with pure, life-giving air. As you exhale, imagine your navel sinking in toward your spine. nnWhen you are getting started with this technique, it sometimes helps to put one hand on your chest and the other just below your rib cage. As you practice your belly breathing, try to keep the hand on your chest as still as possible, while the hand that is resting on your abdomen rises and falls with each breath.nnHere's something to try to enhance your relaxation experience: As you feel your abdomen expand, be aware of your breath in the back of your throat. You can actually breathe toward the back of your throat so that you make a soft, echoing sound as you inhale and exhale. Focus on the sound of the in breath and the out breath. This quiet and peaceful sound can be quite meditative in itself, particularly during the night as you prepare to go to sleep. nnAnother key to relaxation breathing is to never push your breath. Feel your breath's natural power and rhythm and, if you ever feel discomfort during these breathing exercises, immediately return to a normal breathing pattern. nnBasic Relaxation Breathing Exercisen1. Lie down or sit comfortably and pay attention to your normal breathing pattern. n2. Continue the awareness of your breath while you inhale for four counts and then exhale for four counts. Repeat 4 times. n3. Now breathe in for five counts and exhale for five counts. Repeat five times. n4. Breathe in for six counts and exhale for six counts. Repeat six times. n5. Continue increase the duration of your in-breath and out-breath up to 9 counts, if it remains comfortable to do so. If you experience any discomfort during this exercise, go back to a breathing pattern that is comfortable for you. n6. Breathe naturally for at least 10 inhalations and exhalations before ending your breathing meditation. n nRelaxation breathing is a wonderful technique to master because you can do it anytime, anywhere to instantly feel more peaceful.