Relieve Stress and Anxiety with Deep Breathing & Muscle Relaxation Exercises | 10 MIN PHYSIO Guide
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- Опубліковано 8 чер 2024
- Deep breathing exercises and progressive muscle relaxation for relieving stress, anxiety and tension with Physiotherapist Michelle Kenway from www.pelvicexercises.com.au. This 10 minute guided diaphragmatic breathing and relaxation routine incorporates deep breathing exercises, body scanning, progressive muscle relaxation and mindfulness for non sleep deep rest (NSDR) to calm the mind, relieve stress, anxiety and muscle tension.
Timestamps
0:00 Introduction to breathing and relaxation
0:21 Body positions for relaxation
0:53 Close your eyes
0:56 Body scanning for sensations of tension
1:59 Deep breathing exercises technique for relieving stress and anxiety
2:31 Diaphragmatic breathing exercises for relaxation
3:06 Inhale technique
3:09 Exhale technique
4:10 Progressive muscle relaxation exercises and mindfulness
8:09 Deep breathing exercises
9:00 Reawaken body and mind
Body Position for Relieving Stress and Anxiety
Start in a comfortable, supported position lying down or sitting in a supported position. If lying down, you can use pillows to support your head and legs. Cover your body to feel warm and protected. Close your eyes during these exercises.
Body Scanning
Body scanning involves noticing sensations in your body to normalise altered sensations and become aware of sensations associated with increased stress, anxiety and tension.
Deep Breathing Exercises for Relaxation (Diaphragmatic Breathing)
Start by noticing your current breathing pattern.
Try to breathe in through your nose and out through your mouth during deep breathing exercises for stress and anxiety. This deep breathing technique activates the parasympathetic nervous system activation for rest and relaxation. Place one hand on your chest and the other hand on your upper belly, above your navel to feel how your body moves as you inhale and exhale. Deep breathing exercises are slow and gentle rather than forceful.
Breathe in slowly and deeply through your nose to fill your lungs with air. Feel your belly expand and move outward beneath your hand. Next breathe out slowly through your mouth, allowing your breath to fall away gently, noticing your belly flatten and sink down as you breathe out. Your chest should remain motionless during deep breathing exercises. This is the correct way to breathe deeply and fill your lungs with air using your diaphragm.
This is the correct way to do deep breathing exercises for relieving stress and anxiety. Deep breathing in this manner slows your nervous system and heart rate and keeps the mind, the muscles and the breath connected.
Whole-body progressive muscle relaxation relieves muscle tension, stress and anxiety. When the muscles and body parts are voluntarily relaxed, stress and tension are also relieved. This technique helps you know how the body feels when it is in a relaxed state.
Progressively relax the muscles of the body and become mindful of the feet, legs, abdomen, pelvic floor, chest, arms, jaw and face. This practice of voluntary relaxation and mindfulness relieves stress, anxiety and tension.
Perform these deep breathing exercises and whole body relaxation routine for mental health, emotional and physical wellness including preventing and relieving stress, anxiety and tension.
#deepbreathingexercises #stressrelief #mindfulness
Relaxation Music
Soft Piano Ambient
Licensor's Author Username: Music_Runner
Licensee: Michelle Kenway
Item URL: audiojungle.net/item/soft-pia...
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
▶How to do Diaphragmatic Breathing Exercises for Beginners ua-cam.com/video/9jpchJcKivk/v-deo.html ❣Sincere thanks for the generous assistance and support of others in the making of this video including model and Selma at Goodlife Health Club Cleveland Queensland Australia
So relaxing. Thank you ☺
you did it well thank you for the demonstration
@frankdelar pleasure Frank!
I do this to fall asleep at night x
@kennyflockhart3224 perfect Kenny so glad this helps you ☺
@@michellephysio It definitely does. It’s SO relaxing… I’ve broken my back twice so require a pillow under my knees too but this makes it so easy to fall asleep 😁
Thankyou
@michellemcdonnell5197 Indeed a pleasure Michelle 🌻
Ne mogu da prestanem da gledam vasa predavanja 😮❤❤❤
@nikolanesovic1329 Hvala vam puno na podršci, nadam se da ćete uživati i imati koristi ❣
@@michellephysio Treniram svaki dan bez pauze. Jel je preporicljivo da gledam porno filmove dok treniram Kegelove vezbe
@nikolanesovic1329 Drago mi je što treniraš svaki dan. Svakako nije preporučljivo gledati ovu vrstu materijala tijekom vježbi. Mnogi muškarci sada pate od erektilne disfunkcije kao izravne posljedice ove prakse koju treba izbjegavati. Sve najbolje!
@@michellephysio Ne razume sta je tu stetno?
Hey Michelle wanted to ask when you do the video where you deflate the exercise ball and explain and show it on the ball and flatten the whole ball?
@markuskerpen3057 good things come to those who wait Markus, hang in there :)
@@michellephysio Ok😀
you look good in white even socks. can you do cardio workout then show how to calm breathing down this way?