Relax Like Your Life Depends On It
Breathe Transcript
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welcome to the relaxation exercise step
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four we’re going to talk about breathing
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breathing in and breathing out most of
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us we think we do breathe correctly
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however we do not we breathe from my
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shoulders which causes more anxiety and
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stress I want you to begin to breathe
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from your belly taking a deep breath
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your belly should rise and fall put your
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hand on your stomach if you need to and
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take a deep breath in and breathe out as
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your hand rises you’re filling up your
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diaphragm and breathing from your
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diaphragm breathing deeply one more time
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and out
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[Music]
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this time as you’re breathing in I want
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you to fill up all four quadrants of
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your lung your upper right upper left
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lower right lower left breathe in for a
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count of six one two three four five six
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and hold it for one second breathe out
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your mouth four count of seven one two
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three four five six seven and hold it
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now repeat you’re gonna breathe in your
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nose for a count of six hold it for one
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second breathe out your mouth for a
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count of seven again hold it for one
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second and repeat keep that same rhythm
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if you feel yourself getting lightheaded
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adjust it to five adjusted to
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four that just means your body’s not
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used to that much oxygen
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in the nose and out the mouth
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the average adult breathes anywhere from
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12 to 18 breaths per minute however if
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you begin to breathe like I taught you
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you’re gonna breathe an average of four
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to five breaths per minute which in
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essence slows down your heart because
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your heart begins to work more
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efficiently as your heart slows down
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your emotions slow down and calm down
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you begin to manage your own anxiety and
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self-soothe the whole goal is to take
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charge of your own breathing notice
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you’re breathing in hold it for a second
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and breathe out
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[Music]
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continue to practice on your own in for
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a count of six hold it one out four
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count of seven hold it one then repeat
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now that you’ve finished this exercise
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let’s take your pulse to relocate your
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pulse site whether it be on your carotid
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artery or your left or your right
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whether it be your wrists or directly
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above your heart find your pulse and
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when I say begin start counting begin
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[Music]
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10 seconds have passed
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20 seconds have passed 30 seconds have
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passed
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[Music]
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forty seconds have passed
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[Music]
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50 seconds have passed
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[Music]
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stop take your pulse what was it
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write it down let’s monitor your
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progress
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remember the goal is to lower your heart
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rate some of you may have a hard time in
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doing such because you’re having a hard
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time giving yourself permission that’s
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okay keep practicing