What's On (Archive)

You are currently viewing archived news. Return to current news.

Three easy steps to relaxation!

| NEWS

It’s simple, just ‘take a deep breath, expanding your belly. Pause. Exhale slowly to the count of five. Repeat four times’. And, there you have it! A simple solution to calm your nerves.

By consciously changing the way, you breathe can reduce stress, increase alertness and boost your immune system. This change is exhale inhale appears to 'send a signal to the brain to adjust the parasympathetic branch of the nervous system, which can slow heart rate and digestion and promote feelings of calm as well as the sympathetic system, which controls the release of stress hormones like cortisol'.

Here are THREE easy breathing techniques for you to practice at home;

Coherent Breathing – Breathing at a rate of five breaths per minute.

1. Sitting upright or lying down, place your hands on your belly
2. Slowly breathe in, expanding your belly, to the count of five
3. Pause
4. Slowly breathe out to the count of six
5. Work your way up to practicing this pattern for 10 to 20 minutes a day.

 Stressselief – Perfect for when your mind in racing.

1. Sit up straight on the floor or the edge of a chair
2. Place your hands on your belly
3. As you inhale, lean forward and expand your belly
4. As you exhale, squeeze the breath out and curl forward while leaning backward; exhale until you’re completely empty of breath
5. Repeat 20 times.

Energizing HA Breath – For those mid-afternoon slumps.

1. Stand up tall, elbows bent, palms facing up.
2. As you inhale, draw your elbows back behind you, palms continuing to face up.
3. Then exhale quickly, thrusting your palms forward and turning them downward, while saying “Ha” out loud.
4. Repeat quickly 10 to 15 times.