Routes into Relaxation

On a scale of 1 to 10, 10 being the highest, how would you rate your energy right now? Are you energetic, overwhelmed, tired, peaceful, in the zone?

You have a built-in mechanism to relax: your breath. As I mentioned in an earlier blog, breathing consciously is the easiest route into relaxation, because when we exhale deeply it elicits the Relaxation Response. Breathing is a natural, automatic process; thankfully we do not have to consciously breathe to stay alive. But variations in breath, accelerated or slowed, have an effect on our nervous system and how we feel.

As we inhale we activate, and the heart moves up in our chest ever so slightly. When we exhale, we deactivate; the heart moves down. The exhale is designed to relax us, to bring about the hormonal changes that lower blood pressure and circulate good hormones. Any activity that invites us into our parasympathetic nervous system is beneficial. The opposite, the sympathetic nervous system, saved our ancestors' lives when fight or flight was needed. Have you ever noticed that after a stressful circumstance you are very tired, or that under stress you are not hungry, and once you relax those functions kick in?

There are many ways to relax; I want to focus on three:

Breath Awareness, 4 counts in, 4 counts out. Always breathe in and out through your nostrils unless otherwise instructed; the air is purified and warmed before it enters our system. Set a timer for 5 minutes. You can do this at your desk, on an airplane, or in bed at night. Sit up straight so you can fully breathe. Inhale slowly and evenly for 4 counts, pausing at the top. Exhale slowly and evenly for 4 counts, pausing at the bottom. As you continue, you can lengthen the exhalation by increments of 4 (4 in, pause 4, exhale 8, pause 4). This should always be comfortable, never a strain.

Introspection means to visit your internal space. How do you feel on the inside right now? By sensing into your body, you can recognize and release, or savor. We often only pay attention to this space in the middle when we are in pain or pleasure. Use these words as a map: Begin by paying attention to your breath. Inhale slowly and exhale slowly. Feel the air as it passes through your nostrils and throat, filling your lungs. As you exhale, gently squeeze the breath out and notice your chest lowering. With each exhale, feel the weight of your body sinking into the surface that is holding you, as if you are being cradled. Let go, release tension and fatigue. As you inhale, imagine you are a sponge filling with energy.

Active Imagination involves imagining yourself in a situation of comfort. Psychology has proven that mental rehearsal works; the early Russian athletes who combined 75% rehearsal with 25% practice performed best. I want to take you on a journey into your body: Bring your attention to your feet. As you inhale, feel life-force energy moving into your feet, circulating through your toes and ankles. Feel this lightness rising up through your calves, knees, and thighs. As you exhale, release any tension. Allow your pelvis to melt into the surface holding it. Breathe now as if you are breathing with your whole body, top to bottom, inside out.

Hopefully you will try any or all of these simple exercises and feel a positive result.

Whispers of the Breath Diva:

In this moment I can fully relax!