Exceptional and easy access to the Relaxation Response is available through focusing on the breath - the foundation of most meditative practices.
Simply paying attention -- to the flow of air into your nostrils, down into your lungs, then the exhalation of the warmed air –- has a relaxing and calming effect, allowing your body to move into the Relaxation Response.
The breath is unique in that it is a bodily function that occurs automatically, whether we are thinking about or not –- and is also controllable through conscious intention. We can choose to breathe deeply, we can hold the breath, we can breathe fast or slow.
This unique attribute explains the usefulness of the breath in achieving the Relaxation Response. Through consciously focusing on the breath, we are intervening in the parasympathetic nervous system of the body, which controls other automatic responses such as heart rate and blood pressure.
Thus the simple act of paying attention to your breath as you breathe slowly and deeply begins to lower your heart rate and stabilize your blood pressure. As you continue to do this, your endocrine system begins to reduce the amount of stress hormones it is secreting. Gradually your bodily systems are calmed and quieted as the Relaxation Response spreads throughout your body.
Your breath is a wonderful and ever-present tool to guide you to deeper relaxation. Pay attention to the feeling of your breath, noticing the flow of air as it moves in and out of your body. Notice – and pause for just a moment – at the “still point” after you exhale, before you begin to draw in the next slow, gentle breath.
You may want to experiment with taking “relaxation breaks” throughout your day, pausing for a minute or two as you simply focus on your breath. These can be delicious, restful moments!
Sandi Anders, M.Div., R.Y.T. is a yoga and meditation teacher and life coach in Nashville, TN. Visit her professional website for more articles and resources. She has created the two-CD set The Alchemy of Peace & Love combining a gentle and effective relaxation meditation with a powerful guided imagery experience to boost self-esteem and self-acceptance.
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