Relaxation Exercise
Relaxation techniques can be used in daily life to cope with stress, manage anxiety, and even enhance performance by reducing physical tension. To achieve relaxation during challenging situations, it's necessary to regularly practice these techniques (at least 1-2 times a day). Below are some fundamental breathing exercises you can use for relaxation.
Diaphragmatic Breathing
Please sit up straight.
Now, place one hand on your chest and the other hand on your upper abdomen.
In this position, take a deep breath. Which hand moves more? If your chest and shoulders are moving upward, it means you're not breathing correctly. When you observe a newborn baby, you can see that they breathe using their abdomen. This is the most accurate and natural way to breathe. Over time, this correct way of breathing is forgotten; people start breathing through their mouth, and we lose the ability to fully use our lungs, disrupting the natural rhythm of our breath. We can relearn how to breathe from the diaphragm.
Please place your hands just below your ribcage and slowly inhale through your nose while consciously pushing your abdomen outward.
Pay attention to this: as you inhale, your abdomen should expand, stay expanded as you hold your breath,
And when you exhale, your abdomen should move inward.
Repeat this 6-8 times...
Deep Breathing
This time, in the same manner, continue pushing your abdomen outward as you inhale and pulling it inward as you exhale, but this time, more slowly...
Inhale through your nose and exhale through your mouth.
Slowly take a deep breath while counting to 4 in your mind
Hold this breath for a count of 3
And exhale while counting to 4.
Repeat this 6-8 times... Repeat this exercise twice a day. Notice the relaxation you experience after the exercise.
Breathing correctly and deeply in this way:
Calms the nervous system and relaxes the individual. This minimizes the release of adrenaline during moments of performance, allowing for efficient and effective energy utilization.
This ensures that the lungs receive more air, facilitating efficient exchange of oxygen and carbon dioxide.
Enhances focus and concentration.
Helps maintain balance in challenging situations.
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