Take a deep breath

Take a Deep Breath

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For many of us, relaxation means zoning out in front of the TV at the kết thúc of a hocbong2016.netful day. But this does little to lớn reduce the damaging effects of găng tay. To effectively combat hocbong2016.net, we need to activate the body’s natural relaxation response. The “Relaxation Response” was discovered và coined by AIS Founding Trustee và Fellow, Dr. Herbert Benson . The relaxation response is a physical state of deep rest that changes the physical và emotional responses lớn găng tay (e.g., decreases in heart rate, blood pressure, rate of breathing, and muscle tension).

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When eliciting the relaxation response:

• Your metabolism decreases

• Your heart beats slower và your muscles relax

• Your breathing becomes slower

• Your blood pressure decreases

• Your levels of nitric oxide are increased

At AIS we are often asked, “What is the best way khổng lồ relive my găng và relax?” Our typical answer includes an explanation that just as the definition of bức xúc is different for everyone, so are “the best” bức xúc reduction techniques. However, there is one “Super hocbong2016.net Buster” that evokes the relaxation response that we widely recommover as useful for everyone- even kids. Can you guess what it is? BREATHING! That is right, simply breathing. It is không lấy phí and can be practiced anywhere- I bet you are even breathing right now! The key, of course, is focused breathing.

The relaxation response is not lying on the couch or sleeping but a mentally active sầu process that leaves the toàn thân relaxed, calm, và focused.

Abdominal breathing for trăng tròn lớn 30 minutes each day will reduce anxiety & reduce áp lực. Deep breathing increases the supply of oxyren lớn your brain & stimulates the parasympathetic nervous system, which promotes a state of calmness. Breathing techniques help you feel connected to your body—it brings your awareness away from the worries in your head & quiets your mind.

AIS endorses several breathing techniques and even a few tools that can be useful for progression in mastering your breathing, reconnecting your body và mind và stopping the găng response.

AIS Certified Techniques:

1. Quieting Response– utilizes visualization and deep breathing (a powerful combination) to lớn stop an acute găng tay response in its tracks. The entire exercise only takes 6 seconds! First “smile inwardly” with your eyes và mouth and release the tension in your shoulders. This is a powerful muscle release in the places where most people hold their muscles tense. Then imagine holes in the soles of your feet. As you take a deep breath in, visualize hot air flowing through these holes moving slowly up your legs, through your abdomen and filling your lungs. Relax your muscles sequentially as the hot air moves through them up your body toàn thân. When you exhale reverse the visualization so you “see” hot air coming out the same holes in your feet. Repeat throughout the day whenever you need khổng lồ feel calm & relaxed.

2. Sudarshan Kriya or SKY– incorporates specific natural rhythms of the breath which harmonize the body, mind & emotions. This quality breathing technique eliminates bao tay, fatigue and negative emotions such as anger, frustration & depression, leaving you calm yet energized, focused yet relaxed. There are a series of exercises that you can practice khổng lồ find relief. To read more about SKY visit one of our new AIS Certified organizations: The Art of Living at www.artofliving.org. We will soon post several Art of Living breath courses in our Learning Center.

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3. This one is for kids—Teddy Bear Breathing– Lie on your back, place one hand on your chest & place your favorite teddy bear on your belly button. Cđại bại your eyes and relax your whole body. Breath in slowly through your nose. Your teddy bear should slowly rise, but your chest should not. When you have sầu taken a full deep breath, hold it, count to three then slowly breathe out. Repeat a few times, until your feel relaxed.

AIS Certified Breathing Tools:

Learning the basics of these breathing techniques isn’t difficult, but it does take practice. AIS hocbong2016.net experts recommend setting aside at least 10 lớn 20 minutes a day for your relaxation practice. If that sounds like a daunting commitment, rethành viên that many of these techniques can be incorporated inkhổng lồ your existing daily schedule—practiced at your desk over lunch or on the bus during your morning commute.

Tips for fitting relaxation techniques into lớn your life:

• If possible, schedule a phối time to practice each day. Set aside one or two periods each day. You may find that it’s easier lớn stick with your practice if you bởi vì it first thing in the morning, before other tasks & responsibilities get in the way.

• Practice relaxation techniques while you’re doing other things. Meditate while commuting to work on a bus or train, or waiting for a dentist appointment. Try deep breathing while you’re doing housework or mowing the lawn. Mindfulness walking can be done while exercising your dog, walking to your car, or climbing the stairs at work instead of using the elevator. Once you’ve sầu learned techniques such as tai bỏ ra or yoga, you can practice them in your office or in the park at lunchtime.

• If you exercise, improve sầu the relaxation benefits by adopting mindfulness. Instead of zoning out or staring at a TV as you exercise, try focusing your attention on your toàn thân. If you’re resistance training, for example, focus on coordinating your breathing with your movements và pay attention to lớn how your body feels as you raise & lower the weights.

• Avoid practicing when you’re sleepy. These techniques can relax you so much that they can make you very sleepy, especially if it’s cthất bại to bedtime. You will get the most benefit if you practice when you’re fully awake & alert. Do not practice after eating a heavy meal or while using drugs, tobacteo, or alcohol. Absolutely vị not practice any relaxation technique that might make you drowsy while driving.

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• Expect ups & downs. Don’t be discouraged if you skip a few days or even a few weeks. It happens. Just get started again & slowly build up to your old momentum.