Relaxation Exercises: Slow Rhythmic Breathing

• Stare at an object or close your eyes and concentrate on your breathing or on a peaceful scene.
• Take a slow, deep breath and, as you breathe in, tense your muscles (such as your arms).
• As you breathe out, relax your muscles and feel the tension draining.
• Now remain relaxed and begin breathing slowly and comfortably, concentrating on your breathing, taking about 9-12 breaths a minute. Do not breathe too deeply.
• To maintain a slow, even rhythm as you breathe out, you can say silently to yourself, �In, one, two; out, one, two.� It may be helpful at first if someone counts out loud for you. If you ever feel out of breath, take a deep breath and then continue the slow breathing. Each time you breathe out, feel yourself relaxing and going limp. If some muscles, such as your shoulder muscles, are not relaxed, tense them as you breathe in and relax them as you breathe out. Do this only once or twice for each specific muscle group.
• Continue slow, rhythmic breathing for a few seconds up to 10 minutes, depending on your need.
• To end your slow rhythmic breathing, count silently and slowly from one to three. Open your eyes. Say silently to yourself, �I feel alert and relaxed.� Begin moving about slowly.