Now that you've made yourself comfortable,
Let's get into position and we're going to start with our deep breathing technique.
Make sure you're lying or sitting comfortably and in a safe position.
Close your eyes if that's comfortable for you to do so.
I want you to try to breathe through your nose inhaling and out through your mouth exhaling.
I want you to deliberately slow down your breathing.
You're going to breathe in to the count of four.
You will pause for a moment and then breathe out for the count of four.
We will pause for a moment and we will make sure your breaths are smooth,
Steady,
And continuous and not jerky.
Breathing should be relaxed and you should feel it down in your abdomen,
Your belly,
Not up in your chest.
To get your lungs at the full capacity when you inhale and releasing it completely when you exhale you can check this by putting one hand on your stomach and the other hand on your chest.
Try to keep the top hand still and your breathing should only move the bottom hand.
Focus your attention on your breath.
Some people find it helpful to count in their head by beginning with in two three four pause out two three four pause.
So now that you're comfortable and you understand how the technique goes it's simple breathing in through your nose to the count of four pausing for a second out through your mouth for the count of four pausing for a second and then continue to repeat.
We will do ten repetitions this way.
So let's begin.
In,
Out,
In,
Out,
In,
Out.
Remember slow your breathing intentionally smooth steady breaths not jerky.
In,
Out,
In,
Out,
In,
Out,
In,
In,
Out,
Out.
You're doing excellent.
Keep going.
In,
Out,
In,
Out,
In,
Out,
Out,
Now I want you to do a scan of your body with your eyes continue to be closed and notice how you are feeling.
You should feel some sense of relaxation.
If not remember you have to find a slow breathing rhythm that's comfortable for you.
Counting the four isn't an absolute hard rule.
You can try three you can try five.
The important thing is to breathe in deeply slowly and steadily.
Try to do this relaxation technique for at least five to ten minutes as you grow into your relaxation.
This breathing exercise can be shortened to just three deep inhalations and exhalations.
Even that can be effective in helping you relax when your your anger is escalating.
You can practice this at home,
At work,
On the bus,
While you're waiting for an appointment,
Or even while you're walking.
The key is to use deep breathing as an effective relaxation technique and it has to be practiced frequently and you can apply it to a variety of situations.
Now if you're feeling calm,
Even,
Settled enough,
I don't want you to get up yet.
Sometimes you can become lightheaded.
So I want everything to just calm itself and steady.
You can slowly open your eyes if your eyes were closed.
If you were laying down you can slowly sit up and if you are sitting,
If you wish,
You can slowly stand.
Good.
Some people find the sensation of relaxing to be unusual and even uncomfortable at first,
But this normally passes with practice.
So keep practicing.
You
