Do we realize that at any moment of our life we can relax? Yes!!!! With our breath
INSPIRE, RELAX, EXPIRE,
Unfortunately, the reality is that we are most of the time in tension, in accumulated tension coming from outside
life, family, pollution etc…) as well as from inside
(with our thoughts!!!!, our health etc…) and we
Inspire, expire, inspire, expire, inspire, and expire
have to learn to be aware of our tension, of their origin and of the different
techniques of relaxation.
Let us know them and use them for a playful healthy life!
Breathing for relaxation
Notice that when you are in tension, your breathing becomes rapid and shallow. In time of stress and anxiety, slow and mindful breathing, which reach deep down into the abdomen will sooth and calm. Concentrate on the pauses. Full breathing will replenish with energy and vitality. Breathing into an area of the body that is tense or painful will relax it and ease the discomfort.
Identification of tension patterns, areas and release by shaking and
To initiate relaxation you need to know your stress patterns and areas: to learn where and why tension forms in the muscles, joints and postures. The key tension areas are the back, the face, the jaw, the neck and shoulders, arms and hands, belly and diaphragm, hips, the pelvis, legs and knees, feet and ankles. Identify the origin to allow reprogrammation. Stretch, shake, move your body to release all the tensions you have observed. Focus especially on the tense areas, Breath deeply as you shake. Let go you body completely, then feel the sensation of relaxation.
Contraction and release: progressive relaxation
Settle in a relaxation position, possibly in savasana. Contract inhaling, hold and release exhaling. Be aware of the sensations in the contracted muscles and in the relaxation when you let go from concentrations.
Foot: bend up toes
13. upper arm (rear): straighten arm
(front) : bend up foot
14- shoulder: raise straighten arm
lower leg (rear):
diaphragm and thorax: deep breath and hold
(front): bend then straighten leg
16- trapezius: shrug shoulders
upper leg (rear):
pull heel back
17- neck: press back head
18- throat: press chin on to chest
tense abdominal wall
19- jaw: clench teeth
20- lips: press lips together
shoulders back and in
21- tongue: press teeth, tongue
against roof of mouth
hands in against thighs
22- eyes: look right, left, up, down
up fingers , make tight fist
23- forehead and scalp: frown
bend up hand
24- thinking muscles: visualize a peaceful scene.
(front): flex arm
End the exercise with 3
deep breathings and light stretching
Relaxation through autosuggestion, self-hypnosis
can be used for the deep relaxation it brings, and for feeding the unconscious
mind of suggestions for better health, recovered health, or some form of
self-improvement- Suggestion of heaviness encourages letting go. Suggestions of
warmth in body parts are also favorable to relaxation. Keep on repeating the
suggestions in an even, quiet, soothing tone: suggestions of release of tension,
of limpness, of breathing deeply and calmly, of feeling peaceful, and so on.
am letting go and sinking in deeper relaxation
am aware of my breathing, I take a slow and deep breath, my breathing is calm
body feels heavy and relaxed
feel more and more relaxed and deeper and deeper asleep. Deeply asleep
a few moment, I will open my eyes and awaken from hypnotic sleep
tiredness and heaviness will have gone
will feel alert, relaxed and refreshed.
Four…. Beginning to awaken
Two…. Awakening, awakening
Eyes open and awake. 3 deep breathings and light stretching
Massage for relaxation
caring touch of hands relaxes and soothes away stress and tension from body and
mind. It also stimulates and invigorates the physiological system, and restores
energy and vitality. Self- massaging your body and pampering yourself
with lotions and oils is relaxing, keeps your skin in good condition, and boosts
your self-esteem. Care you body with massage strokes (tapping, pummeling and
squeezing) and regularly massage the different areas you can conformably reach.
Pay attention to hands and feet, which are constantly under pressure and strain,
and you will find your whole body benefits. Massage instigates the process of
relaxation and inner harmony
the way the body is held and used has a most important effect on its health and efficiency. If the body is carried well and harmoniously balanced, muscular work will be performed with the minimum of fatigue. Poor posture, on the other hand will create tension, cramp the muscles, impose a strain on the joints and induce bad functioning of internal organs. Right posture leads to right breathing.
key to posture control is relaxing the neck and “thinking” upward with the
head, with the spine easing up from base of the head.
Three basic postures can be observed: slumped posture, rigid posture and poised posture. Physical posture influences mental posture, just as inner posture influences outer posture.
posture leads to relaxation, sense of lightness, and balance.
When flexibility is lost and bad posture installed, postural regeneration is needed, working progressively on body, breathing and mind, at any stage and age.
is never too late.
Total Relaxation is attained by means of specific relaxation, letting go from tension in particular muscles and muscles groups. Progressive relaxation is useful in applying muscular relaxation in daily activities, through recognizing and letting go unnecessary tension - in standing, sitting, lying down, walking, running, doing housework, writing, typing, driving a car, speaking, and even thinking. Mindful and rhythmic breathing will harmonize the muscular action. Breathing rhythms are a key factor in promoting relaxed and poised living.
through yogic exercises
Yoga positions are series of contraction and release, moved by the breathing rhythms, concentrating on the pauses. Yoga promotes relaxation, energy and vitality. Sun salutation
positions: standing bend (uttanasana), forward bend (virasana), full forward
bend (pascimottanasana), plough pose, back arch (setu bandha sarvangasana), and
position: corpse pose (savasana), corpse pose on the abdomen, lateral position,
child pose in virasana
is a tool to transcend the usual limitations of human consciousness and to
expand to higher levels of awareness. This can be accomplished by focussing
your mind, which allows you to step aside from its constant chatter. . The mind
can then go beyond its normal scope into a vastness. The stillness achieved
during meditation also slows down the metabolism of the body. This provides a
deep state of relaxation, which has great therapeutic benefits. It rejuvenates
the entire body, especially the nervous system. Some meditation concentrate on
the breath, some on a sound and some on the circulation of life
force throughout the
body. Just concentrate on the meditation. As thoughts
float to the surface , let
them come and go without trying to control them. Observe the flow of
your thougths. When you notice that your attention has
wandered , gently let go of your though and
bring your awareness back to
You can use many natural tools to enhance relaxation, such as :
ambiance, pleasant associations
Music: choose a
music which relaxes you
violet, pink, green
pleasant scenic, pleasant situation
geranium, lavender, chamomilla, rose, sandalwood, lemon, bergamot, patchouli…
chamomilla, hypericum, lavender, romarin, tiglio, valerian etc…
Water : warm
bath, sauna, sweater, footbath , etc…
thinking, laugh, smile, words
to lucid , conscious life
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