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Relax Relax

 

Helping Men

 

Marilyn says,"hire us and relax a little; you will be in good hands."

 

Therapy may help.

Breathing exercises help.

 

These are modified alternatives of Simple Exercises called box breathing or four-square breathing to Reduce Stress or Pain used by athletes, U.S. Navy Seals, police officers, doctors and family law attorneys.  You can use one at your desk.  Start with the simplest Alternative #1 and progress.

 

Here’s alternative Exercise #1 of 3 to Reduce Stress or Pain called Breathing to RELAX 1. 

Sit comfortably in a chair or lay on your back in bed. Try to be in a stress-free, quiet environment where you can focus on your breathing and relaxing.  Keep your hands relaxed palms up.

1. Inhale slowly and deeply through your nose for a slow count to four.  Feel the air fill your lungs, one section at a time, until your lungs are completely full, your chest is fully puffed out and up and air moves into your abdomen.

2.  Hold all air in your lungs for a slow count to four.

3.  Exhale slowly through your mouth for a slow count to four, expelling all the air from your lungs and abdomen.  Be conscious of the feeling of the air leaving your lungs.

4.  Hold your exhale for a slow count to four before repeating this process four or more times as necessary.

5.  Continue somewhat deeper than normal breathing for a few minutes while relaxing.

 

__________________________

 

 

Here’s alternative Exercise #2 of 3 to Reduce Stress or Pain called Breathing to RELAX 2. 

 

Sit comfortably in a chair or lay on your back in bed. Try to be in a stress-free, quiet environment where you can focus on your breathing and relaxing.  Keep your hands relaxed palms up.

 

1.  Visualize the word RELAX, but concentrate on the letter “R” in RELAX all the while inhaling slowly and deeply as possible through your nose for a slow count to four.

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Feel the air fill your lungs, one section at a time, until your lungs are completely full, your chest is fully puffed out and up, and lots of air moves into your abdomen.  Hold all air in your lungs for a slow count to four.

 

2. Draw out whispering “RRRRRRRR…” out loud all the while exhaling slowly through your mouth, expelling all the air from your lungs and abdomen.  Be conscious of the feeling of the air leaving your lungs.  Hold all air out of your lungs for a slow count to four.

 

3. Continue visualizing the word RELAX, but concentrate on the letter “E” in RELAX all the while inhaling slowly and deeply as possible through your nose, like before.  Hold all air in your lungs for a slow count to four.

 

4. Draw out whispering “EEEEEEEE…” out loud all the while exhaling slowly through your mouth, expelling all the air from your lungs and abdomen like before. Hold all air out of your lungs for a slow count to four.

 

5. Continue visualizing the word RELAX, but concentrate on the letter “L” in RELAX all the while inhaling slowly and deeply as possible through your nose, like before.  Hold all air in your lungs for a slow count to four.

 

6. Draw out whispering “LLLLLLLL…” out loud all the while exhaling slowly through your mouth, expelling all the air from your lungs and abdomen like before. Hold all air out of your lungs for a slow count to four.

 

7. Continue visualizing the word RELAX, but concentrate on the letter “A” in RELAX all the while inhaling slowly and deeply as possible through your nose, like before.  Hold all air in your lungs for a slow count to four.

 

8. Draw out whispering “AAAAAAAA…” out loud all the while exhaling slowly through your mouth, expelling all the air from your lungs and abdomen like before. Hold all air out of your lungs for a slow count to four.

 

9. Continue visualizing the word RELAX, but concentrate on the letter “X” in RELAX all the while inhaling slowly and deeply as possible through your nose, like before.  Hold all air in your lungs for a slow count to four.

 

10. Draw out whispering “XXXXXXXX…” out loud all the while exhaling slowly through your mouth, expelling all the air from your lungs and abdomen like before. Hold all air out of your lungs for a slow count to four.

 

11.  Continue somewhat deeper than normal breathing for a few minutes while relaxing.

 

__________________________

 

Here’s alternative Exercise #3 of 3 to Reduce Stress or Pain called Breathing to RELAX 3. 

 

Recall in your experience where you felt the safest or most exhilarated.  For me it was snowmobiling up and down canyon walls near Blue Lakes, CA in paths that included a lot of climbing the walls and accelerating down and crossing the ravine to climb again and accelerate down again repeatedly while traversing up and down the inclined canyon.  It was breathtaking, exhilarating and intoxicating and living to the fullest extent.

 

Sit comfortably in a chair or lay on your back in bed. Try to be in a stress-free, quiet environment where you can focus on your breathing and your “Special or Safe Place”.  Keep your hands relaxed palms up.

 

1.  Concentrate on your “Special Place” while visualizing it and your enviable experience with an associated color and give it a name like “HAVEN”.  Inhale slowly and deeply as possible through your nose for a slow count to four. 

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Feel the air fill your lungs, one section at a time, until your lungs are completely full, your chest is fully puffed out and up, and lots of air moves into your abdomen.

 

2. Draw out whispering “HHHHHHHH…” out loud all the while exhaling slowly through your mouth, expelling all the air from your lungs and abdomen.  Be conscious of the feeling of the air leaving your lungs.  Hold all air out of your lungs for a slow count to four.

3. Continue visualizing your HAVEN, but concentrate on the letter “A” in HAVEN all the while inhaling slowly and deeply as possible through your nose, like before.  Hold all air in your lungs for a slow count to four.

 

4. Draw out whispering “AAAAAAAA…” out loud all the while exhaling slowly through your mouth, expelling all the air from your lungs and abdomen like before.  Hold all air out of your lungs for a slow count to four.

 

5. Continue visualizing your HAVEN, but concentrate on the letter “L” in HAVEN all the while inhaling slowly and deeply as possible through your nose, like before.  Hold all air in your lungs for a slow count to four.

 

6. Draw out whispering “VVVVVVVV…” out loud all the while exhaling slowly through your mouth, expelling all the air from your lungs and abdomen like before.  Hold all air out of your lungs for a slow count to four. Hold all air out of your lungs for a slow count to four.

 

7. Continue visualizing your HAVEN, but concentrate on the letter “A” in HAVEN all the while inhaling slowly and deeply as possible through your nose, like before.  Hold all air in your lungs for a slow count to four.

 

8. Draw out whispering “EEEEEEEE…” out loud all the while exhaling slowly through your mouth, expelling all the air from your lungs and abdomen like before.  Hold all air out of your lungs for a slow count to four.

 

9. Continue visualizing your HAVEN, but concentrate on the letter “X” in HAVEN all the while inhaling slowly and deeply as possible through your nose, like before.  Hold all air in your lungs for a slow count to four.

 

10. Draw out whispering “NNNNNNNN…” out loud all the while exhaling slowly through your mouth, expelling all the air from your lungs and abdomen like before.  Hold all air out of your lungs for a slow count to four.

 

11.  Continue somewhat deeper than normal breathing for a few minutes while relaxing.