SERA Cycle 1 Introduction and Courses

Project n° 580247-EPP-1-2016-1-FR-EPPKA3-IPI-SOC-IN 2- Slow Breathing 1. Start your relaxation efforts by taking several slow and deep breaths in a row, each time taking care to exhale for twice as long as you inhale. 2. Count slowly to four as you breathe in, and then breathe out slowly as you count to eight. • As you do this, notice where the air in your lungs is going. Open your lungs and breath deeply across the lung's full range. • Your breath should enter your belly first, then your chest, and finally your upper chest just below your shoulders. • Feel your ribs expand as your lungs expand. • Pay attention to how your ribs return to their original location as you exhale completely. • Continue this breathing pattern for several minutes, returning immediately to normal breathing if at any time you feel odd or out of breath. 3- Progressive Muscle Relaxation If relaxation techniques alone don't work, try the opposite – 1. Tighten and tense the stressed muscles for a slow count of ten and then release them. Be sure to release your tightened muscles immediately if you feel any pain! 2. Move from one muscle group to the next until you have treated each section of your body to a cycle of tension and release. • With a little practice, you can work your way down your entire body in a few minutes. Tensing and then relaxing your muscles can sometimes help you to achieve a better quality relaxation than relaxation alone.