Reducing Physical Tension Worksheet Template Page 7
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count of 5.
8. Now uncross your legs and return your arms to your sides. Take two or three
breaths to let go of all the tension.
9. Repeat steps ‘3’ to ‘8’ until you feel relaxed.
Slow Breathing Technique
Sit comfortably with your arms and legs uncrossed, your feet flat on the floor and your
hands gently resting in your lap. You may find it easier to close your eyes while you are
doing this exercise.
Use your nose rather than your mouth to breath. Start by just observing your breath. Note
the quality of your breath as you inhale and exhale.
Now try to slowly lengthen each inhalation by drawing your breath down towards the
abdominal area in a smooth and steady fashion. Have a brief pause before you observe the
slow smooth and steady fashion in which your breath is released as you exhale.
Now that you are paying attention to your breath, you can begin the counting rhythm of
breathing in for three seconds and out for three seconds. This will produce a breathing rate
of 10 breaths per minute. (A normal breathing rate is 10-14 breaths per minute.)
Try to maintain this slow, even and controlled rhythm in your breathing by continuing to
count in your head. Try not to speed up the count.
Keep breathing for 10 to 15 minutes using this rhythm. When you have finished gently open
your eyes and take your time before you rise from the chair.
(If you suffer from panic attacks, slow breathing is particularly important to control
overbreathing. In fact the breathing retraining for panic slows the breath down even further
than in this exercise. Please have a look at the module on breathing and breathing
physiology in the modules on panic called “Don’t Panic!” on our website.)
Visualisation
Visualisation uses the power of our imagination to help reduce stress. There is a wide range
of different types of visualisations. Many recordings are available if you want to try them. It
is a matter of exploring until you find the one that suits and helps you. Visualisation is
practiced and studied in cancer and pain centres throughout the world. Visualisation is
C
entre for
C I
linical
Module 5: Reducing Physical Tension
Page 7
nterventions
• Psychotherapy • Research • Training
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