(Note: it may take some practice before an individual becomes in tune enough with their own body sensations before they are able to fully take advantage of such techniques).
- Two-step breathing: fill the bottom of your lungs first, then add the top as you breathe through your nose. Breathe out slowly through your mouth. Work up to 3 second inhalations and exhalations. Focus on relaxing your belly and breathing through it (as opposed to breathing from your chest, a way to test if you are breathing from your chest is to clasp your hands above your head and breathe... this makes it easier to distinguish).
- Tense-relaxed muscles: tighten the muscle that you want to relax. Focus on and feel the tension where you have tightened. Take a deep breath in and hold for 3 seconds. Exhale and allow the muscle to become loose and limp. Attempt to feel the relaxation flow into the muscle of focus.
- Mindfulness: in times of stress or distress, pause and engage in "breathing & noticing." Inhale deeply and slowly 3 times. The first time, before you exhale, notice a particular sound around you. The second time, inhale deeply & slowly... this time noticing a different sound. The third time, repeat this process noticing a third and different sound.
mental health
