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| comfort zone > de-stress not distress relaxation skills visualisations |
breathing calm
Find
a place where the air quality is good.
Get into a comfortable position - standing, sitting or lying down.
Become aware of your breathing - inhale and exhale regularly.
Without too much effort, calmly ‘feel’ the ‘in breath’
and feel the ‘out breath’.
As you breathe in, purposely experience fresh air filling and cleansing
your lungs.
As you breathe out, purposely experience the relaxing sensation of expelling
air from your lungs.
After a couple of minutes of calm regular breathing, change the flow.
When you get to the bottom of your ‘normal’ out breath, continue
to expel air from your lungs as far as you can go safely. Practice making
a noise as you exhale deeply and think or say the word 'calm'.
Repeat this total cleansing for a few breaths – however many seems
natural to you. Be careful not to overdo it, as you could become light
headed!
Return to normal regular breathing.
As you breathe in say the word ‘calm’ to yourself.
As you breathe out smile!
Repeat a few times.
When you are feeling completely calm and relaxed, stretch and resume your
normal activities.