Relaxation Breathing 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 the belly that we are aiming to inflate. Using your hand as a focal point for the rising and falling of the 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 finger tips 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.
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