De-Stress Technique - Diaphragmatic Breathing
A fast de-stress breathing technique to calm your mind, relax your physical body and help you to feel mentally alert.
Begin to breathe slowly and deeply in through your nose and out through your mouth in a steady circular rhythm. If you can, close your eyes, but this is not essential. Think of nothing but your breathing. Focus on drawing the pure air into your lungs and breathing away any stale air.
Continue this slow, rhythmical breathing and, as you inhale, push your stomach out so that your stomach expands with your in-breath. Then, as you exhale, your stomach goes in and your chest slightly expands. Practise this breathing cycle for a while until it comes naturally.
Once you have mastered the practice of diaphragmatic breathing, you can add on the following to the technique. Continue with your diaphragmatic breathing and make each in-breath last as long as possible so that you fill all of your lungs. Then, when your lungs are full, at the top of your breath hold it for three seconds. One, two, three.
Then exhale very slowly and count to five as you do so. Continue with this pattern keeping your breathing slow and steady. You will soon begin to feel physically relaxed and mentally calm.
By Glenn Harrold (FBSCH Dip C.H.)
© Diviniti Publishing Ltd.
2010 Copyright Notice: This free meditation script by Glenn Harrold is wholly owned by Diviniti Publishing Ltd and must not be duplicated or reproduced in any format without prior permission. Permission to reproduce the guide on web sites or in print can be obtained by contacting Diviniti Publishing Ltd.