Breathing Techniques

Six-Second Quieting Response

  • Draw a long, deep breath and push your stomach out
  • Hold for two to three seconds
  • Exhale, slowly and completely, with a long breath
  • Let your shoulders and jaw drop as you exhale
  • Feel the relaxation travel from your neck and shoulders down your arms and out your fingertips

*This can be done with eyes open or closed

Muscle Relaxation Techniques

Progressive Muscle Relaxation

This exercise involves alternately tensing and relaxing muscle groups in combination with deep breathing techniques.

  • Find a quiet place where you can lie down or sit comfortably
  • Start first with the Six-Second Quieting Response

Tighten each of the following muscle groups, holding for 10 seconds before releasing and taking a deep breath

  • right fist
  • right forearm
  • right upper arm
  • left fist
  • left forearm
  • left upper arm
  • shoulders and neck
  • head and face

* you can move to your feet, legs and abdomen if you wish

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