MINI-RELAXATION

by Dr. Carol Renaud Gaffney

If you have read about and practiced breathing, you already know about the relaxing properties and the healthfulness of breathing deeply and completely. Although there are many benefits of putting time aside for meditation or relaxation, intentional breathing can be used for a mini-break or mini-relaxation.

Breathing Deeply

When is a good time to practice intentional breathing? Any time that you have a moment is fine.

Take a breath deep into your lungs and be aware of the breath. Be aware of the air entering your body. Now breathe out fully letting your abdomen drop as your lungs empty.

Breathe in, allowing your abdomen to rise, then notice your lungs filling form the bottom up until your chest is expanded and full. Hold the breath at the top. Hold the breath for a moment before releasing it. Hold the breath for the moment in the same way the wave holds for the moment on shore before returning to the sea. Let your breath leave your body and become aware that your lungs are deflating.

Again, breathe in starting with the breath entering and filling the bottom of our lungs first, your abdomen rises, your lungs fill from the bottom up and your chest expands. Be aware of the turn from the inbreath to the outbreath. Continue for as many breaths and as long as you like.

Cleansing Breath

There are many ways of using the breath — a deep one time cleansing breath can work whenever you want it. Breathe out completely, almost pushing the breath out and getting as much out as possible. When you think you are completely done, push out with 3 or 4 more short breaths, then let yourself inhale spontaneously. Let your lungs fill with clean air. Notice the sounds, the feelings, the smell and the taste of breath.

Countdown Breathing

Another way of using breath for relaxation is a 10 to 1 or a 5 to 1 countdown.

Breathing naturally or abdominally, count backwards to the number one, saying the numbers to yourself on the outbreath. Try this now starting with 5. Go ahead and breathe in. As you breathe out, say "5".

Breathe in again… and as you breathe out say "4". Breathe in again…and as you breathe out say "3".

Breathe in…and out…"2"…Breathe in…and out…"1". If you find your mind wandering (which usually happens when you are stressed), simply return your attention to your outbreath and pick up with whatever number you would like and continue to count backwards to one.

There are numerous times you can use a mini-relaxation: in the grocery line or the bank line; at a red light or in traffic; or waiting for the kids to come in. You can take advatage of this time to treat yourself rather than complaining about being stuck or wasting time.

Take a moment at the beginning of a meeting or when you are put on hold on the telephone. Breathe intentionally. Watch or count breath. This can be done any time you think of it. You come into the moment when you are aware of breath. This is the process and experience of life.