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Dr. Patricia Farrell Hello, I'm Dr. Patricia Farrell and today
I'm going to teach you something that you've been doing your entire life. But you never
realized that it was something that you could use to learn to relax, to handle stress, to
calm down, and it's so simple. So let's begin the lesson.
What we're going to do is I want you to breathe in through your nose and out through your
mouth; that's basically it. But while you do that, I want you to count to 5 and while
you're counting to 5 I want you to think about certain parts of your body.
I'll tell you which ones to do and when we finish the count of 5 you let the air out
through your mouth. Okay, ready?
Now, breathe in through your nose as you count and hold it for a count of 5 and think about
your feet, and toes, where are they? 3, 4, 5. (Whooshing sound) Out through your mouth.
And we're going to do the same thing again, but this time I want you to remember the position
of your knees. In through your nose (pause). Think about your knees, 3, 4, 5. Out through
your mouth.
Feel how relaxing that is. The next time you're going to think about the position of your
hips. Ready? in through your nose. Hold it for a count of 5, think about your hips where
they are, 3, 4, 5. (Whooshing sound) Out through your mouth.
Now we're going to do it for your shoulders. In through your nose. Hold it--think about
the position of your shoulders 2, 3, 4, 5 (Whooshing sound). Out through your mouth.
One more. Now I want you to think about the position of your chest. In through your nose
(hold it). Think about your chest 3, 4, 5 (whooshing sound). Out through your mouth
Now, remember, this is something you can do anywhere you want, wherever you happen to
be. It doesn't matter. You can do it a couple of times a day. You can do it a couple of
times a week--whatever you need. All right? You're the boss here.
You can do it yourself when you're going into a meeting, when you walk into the elevator,
when you're getting into your car, wherever. Just remember one thing: you don't want to
hold your breath too long, or too deeply that you get dizzy. That's not the idea--just comfortable.
Ok? Just very comfortable and breathing very naturally and concentrating on the position
of those body parts. You do this at least 3, 4 or 5 times at the most, ok? I would say
3 to begin with and see how it works for you. It's non-prescription, not addictive. You
decide how you're going to do it, when you're going to do it. It's your's to use whenever
you want. So that's the end for today, be well and be relaxed.