Relaxation Techniques
8 : 4 Breathing
One of the main causes of hypertension, stress and anxiety is shallow breathing. For this technique, simply breathe in and out of your nose, breathing as deeply as you can. Try to raise your lower belly (as this is where most tension is held).
Step 1 - Breathe in for 8 seconds.
Step 2 - Hold the breath for 4 seconds.
Step 3 - Slowly release your breath over 8 seconds.
Step 4 - Hold again for 4 seconds.
Repeat steps 1 - 4 for 5 - 30mins. Remembering to breathe in and out of your nose.
You may also like to try gently placing the palm of your hand on your belly button, as this is the part of your belly that you are aiming to inflate. Using your hand as a focal point for the rising and falling of your lower stomach.
This exercise may be practised almost anywhere. Whether sitting at a desk or in a car. But is most beneficial when laying down on your back, legs slightly apart and arms down by your side, palms facing upwards.
One of the main causes of hypertension, stress and anxiety is shallow breathing. For this technique, simply breathe in and out of your nose, breathing as deeply as you can. Try to raise your lower belly (as this is where most tension is held).
Step 1 - Breathe in for 8 seconds.
Step 2 - Hold the breath for 4 seconds.
Step 3 - Slowly release your breath over 8 seconds.
Step 4 - Hold again for 4 seconds.
Repeat steps 1 - 4 for 5 - 30mins. Remembering to breathe in and out of your nose.
You may also like to try gently placing the palm of your hand on your belly button, as this is the part of your belly that you are aiming to inflate. Using your hand as a focal point for the rising and falling of your lower stomach.
This exercise may be practised almost anywhere. Whether sitting at a desk or in a car. But is most beneficial when laying down on your back, legs slightly apart and arms down by your side, palms facing upwards.
The Natural Sleeping Tablet
Simply place the pads at the end of your middle fingers gently onto your tear ducks in the corner of your eyes. Gently apply a small amount of pressure for between 2 - 5 minutes, while taking nice deep breaths.
This acts as a natural sleeping tablet. For extra effectiveness combine with the 8 : 4 breathing technique as described above.
BREATHE
Stop searching, people come, people go. Genius, madness, what is? Is a person who has much material goods happier than the person who has none?
Be calm dear friend, be calm. All is meant to be, do not worry, fret or stress.
Relax. Breathe. Go slowly my friend.
T.D.Williams
COURAGE
Become loyal to your inner most truth,
follow the way when all others abandon it,
walk the path of your own heart.
Unknown
THIS IS ENOUGH
Soil to a foot
Flower to eyes
Bird on an edge
Smile in a mouth
Song on a chest
Pimples on skin
Joy in the Heart
This is enough.
Unknown
FEAR
Fear is like a mysterious cave residing within our mind. When we open our mind to allow the light of loving kindness and wisdom to shine into the cave of fear, then, there are no longer mystery and fear.
Pramuan Pengchan
'Walk to Freedom' (title of book)
Fear is like a mysterious cave residing within our mind. When we open our mind to allow the light of loving kindness and wisdom to shine into the cave of fear, then, there are no longer mystery and fear.
Pramuan Pengchan
'Walk to Freedom' (title of book)
LOVE
Do not love this or love that, just love.
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