I'm Paula with My Social Support Network.
Let's practice the slow breathing technique from our relaxation strategy session.
First,
I want you to just count how many breaths you take as I time you for 30 seconds.
Get a pencil handy so that you can make note of how many breaths you take.
Starting now.
About halfway through,
Keep counting and stop.
Good.
Now in your workbook or just on a piece of paper,
Double the number that you just counted and that's how many breaths you've taken in a minute.
Lay that number aside,
Sit comfortably,
And I'd like you to focus on your breathing.
Notice the air coming in your nose,
In your lungs,
And back out.
If you automatically use your mouth,
Try to gently close your lips and draw air only through your nose.
Now we're not trying to breathe more deeply,
But I'd like you to try to slow your breathing down without taking a deep breath.
A deep breath.
Continue to slow the breath down and we'll try to inhale for three,
Two,
One.
Exhale two,
Three.
In two,
Three.
Out two,
Three.
In two,
Three.
Out two,
Three.
You're welcome to pause this recording and practice this breathing,
Counting to yourself and becoming more comfortable with this slower breath.
Breathing at three seconds for an inhale and three seconds for an exhale means you'll be taking about eight to ten breaths every minute.
The practice is to do this several times a day for the next week and seven days from now set an alarm on your phone or put a sticky note on your mirror.
Remeasure your breathing rate,
Counting for 30 seconds while you count your breaths and then doubling that number.
Hopefully this number is lower because you've begun to automatically slow down your breath which allows more time for air to enter and exit your lungs,
For oxygen and carbon dioxide to be exchanged and for more volume of air to be moved which helps you relax.
