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Hi. My name is Carol Squires and I’m a social worker with the National Institutes of Health.
Today we’re going to be doing deep breathing exercises that hopefully will be helping with
your anxiety. First, what I want you to do is find a relaxing location, and sit comfortably
with your eyes closed. Make sure that your arms and your legs are uncrossed. Sit up straight
enough to give your diaphragm room to expand. Now I want you to pay attention to the rhythm
of your natural breathing, and tell yourself to "let go of all thoughts and feelings for
now." We’re going to practice this. First I want you to inhale through your nose to
the count of four, hold your breath for a moment, and then exhale slowly through pursed
lips to the count of four. Breathing should be slow, deep and regular. Let’s try it.
Breath in. One, two, three, four. Hold. Now breath out. One, two, three, four. Breath
in. Breath out. Breath in. Breath out. Again, we want you to repeat this exercise several
times until you begin to feel yourself "letting go." You may feel a slight tingling or warmth
in your hands and feet. That’s a sign that there is increased blood flow to your extremities.
Breath 3 or 4 deep breaths like this to return your body to a state of calm. Next we want
you to scan your body by progressing through the muscle groups from head to toe, and determine
where you are experiencing tension. Every time you inhale and exhale, allow yourself
to become even more relaxed, paying attention to the areas that are most constricted. For
example, check your forehead and eyes. If you feel tension, say to yourself, "forehead
let go," or "eyes let go." As you progress through each muscle group, periodically recheck
your breathing to make sure it is slow, deep and regular. Now we will work our way through
the muscle groups. First, check your forehead and your eyes. Breath in and breath out. Feeling
the tension starting to drain form those areas. Next we want to go to the Jaw-chin-cheeks.
Feeling the tension starting to drain form those areas. Next we want to go to the neck
and shoulders muscles. Breath in. And breath out. Feeling the tension draining from those
areas as you continue to visualize going down your body. Next, envision your upper arms
and your lower arms. Breath in and breath out. Next is your chest. Breath in and breath
out. Let’s scan down to your stomach. And your abdomen. Let’s breath in and breath
out. You can feel your muscle tension draining from your head, your neck and your shoulders.
Breath in and breath out. Next we are going to your upper back and lower back. Feel those
muscles relax by breathing in and breathing out. Travel down to your hips and buttocks area. Breath in. And breath out.
Travel down to your thighs. Release. Breath in and breath out. Travel down to your lower
legs. Breath in and breath out. Last are your feet. Feel the tension leave your body by
breathing in and breathing out. When you are finished, When you are finished, quickly rescan
your body starting at the head and working down to the feet. Wherever you spot tension,
just release it. This is a technique to use just before or during a procedure perhaps.
At that time, take five minutes if you can spare it. Quickly scan your body as outlines
above utilizing deep breathing. Focus on each area where you are tense and say, “I am
lose and relaxed.”