By Jane A Malkoff MSN RN NP
The Clarity Family of Services (Advocates, Givers and Partners) does so much to make it possible for our clients to breathe easier and to relax into the circumstances they are facing. We know it isn’t simple. Relaxing and taking a break may not seem intuitive as a path allowing for the accomplishments we have to achieve for ourselves and/or a loved one.
For all of our clients as well as anyone reading this post who face a health issue, have a loved one struggling in the health care system, care for an aging relative, provide dementia care, are obtaining the necessary legal documents, search for the right home care needs for a loved one, or who recognize they have a need for more time and energy, I offer you two simple methods I have used over the years to reorient/redirect myself to my purpose and the next best steps in my life journey.
I hope you find this helpful.
Breath Awareness 1
- Lie down or sit in a comfortable chair, maintaining good posture. Relax your body as much as possible. Close your eyes. Scan your body for tension. Bring awareness to the tension and imagine release.
- Pay attention to your breathing. Begin with placing one hand on your chest and then place one hand on your abdomen. Notice which area seems to rise and fall the most with each breath. If the spot is in your chest you may not be utilizing the lower part of your lungs.
- Place both hands gently on your abdomen and follow your breathing in and then out. Notice how your abdomen rises and falls with each breath.
- Breathe through your nose gently, quietly. Think, breathing in I am happy, breathing out I am calm.
- Notice if your chest is moving in harmony with your abdomen.
- Now place one hand on your abdomen and one on your chest.
- Inhale deeply and slowly through your nose into your abdomen. You should feel your abdomen rise with this inhalation and your chest should move only a little.
- Exhale through your mouth, keeping your mouth, tongue, and jaw relaxed.
- Relax as you focus on the sound and feeling of long, slow, deep breaths.
Breath Awareness 2
- Sit or stand with good posture.
- Breathe through your nose.
- Inhale, filling first the lower part of your lungs then the middle part, then the upper part.
- Hold your breath for a few seconds.
- Exhale slowly. Relax your abdomen and chest
Practice these two exercises, in whatever combination feels best for a few minutes, three times per day. Be mindful because if it is uncomfortable do not force yourself.