Take a Brain Break!

This is an exercise I use in my Renewyou programme. It’s a very quick relaxer which will give your brain a quick rest and energise you. Use it when you are really busy and see it’s effect. It only takes about a minute and a half.

Sit Comfortably & Relax

1) De-focus or close your eyes (it is better if you can actually close your eyes as it slows the brainwaves more).

2) Take a slow, deep, breath in ensuring that you expand the lower abdomen first (put your hand down on your stomach to feel it expanding first, it takes practice).

3) Hold just for a moment. Make sure it’s comfortable for you. Stop if you feel at all uncomfortable and just breathe normally.

4) Slowly exhale and as you do, consciously relax the muscles around your neck and shoulders.

5) Breathe normally for a few breaths, continuing to relax the muscles on each out breath.
(This phase of normal breathing stops you hyperventilating by inhaling too much oxygen too quickly).

6) Take another slow, deep, lower lung breath in, ensuring that you expand the lower abdomen first.

7) Hold for a moment or two, as long as is comfortable for you.

8) Slowly exhale and as you do, consciously relax the muscles around your jaw and mouth.

9) Breathe normally for a few breaths, continuing to relax the muscles on the outward phase of each breath.

10) Take another slow, deep lower lung breath in, as before.

11) Hold for a moment or two. Remember to take care of yourself and only do what feels right for you.

12) Slowly exhale and, as you do, consciously relax the muscles around the eyes, eyebrows, cheeks and forehead.

13) Breathe normally, continuing to relax the muscles around the body on each outward breath.

14) Return gently to full alertness. (You can count yourself out of this relaxed state by slowly counting from 1 to 5 as you gradually bring yourself back to a state of alertness. Do this slowly, stretching your fingers and toes if you can.

I suggest you now have a glass of water and see how much more refreshed you feel!

Do it Often

This seems complicated but in essence is just three deep lower lung breaths interspersed with normal breaths done with eyes closed or de-focussed. Practice it often, ideally several times every day. Always start by breathing out first so you don’t take too deep a breath initially and use any techniques you may have been taught specific to your needs.

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Posted on September 15th, 2009 by

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