deep breathing script pdf

As you exhale, imagine that tension throughout your body begins to flow away. 0000004400 00000 n Now on the next breath count again (2 seconds) two, on the exhale (2 seconds) two (3 seconds). r }i>%Zf`F4zO3m2%Nbl=2&b,ZS7]| -=OB^KB0?jF!5l3\k8yIf%`m+vvm~|:qe\y`^_9+F3p!-_b8,x~|7LC&OY{dC$+B~DJ){V#2.' \XY pi> eO2B>,}P_}mS(pJ#@9&`CW[;TyC@& GuGPrFMgK==E[k M5p ^.Y >w#\1l a`j/ GN`XtJhxj 8T}A>DyyPWkFx}{ucyYusz/$ flI W deep, slow breaths per minute for 2-3 minutes. 0000004815 00000 n 0000008773 00000 n %>wm.M8hGCtq)XrWki@WDXY*6KDe;6cy%ZU>k|TG8j]q^lL^+op+$ZI3n`9~pxwrHWzbk[BLn3@GP}7x\|"ph# ==I]aD!jrTirMWi8':IvKyil6BQ\eQ"gG:X:'/Eoykh dMh5wE2a4IZ |Ba:z=kfoZop#_b/U LNb "oaT6"fpSI t}K`KY&ZPE\0~~xxZ? jXPe=LH 2M&?T&y 0000010979 00000 n w)- NBCruiuMPnQVl;'9. We're now going to count a few breaths silently (2 seconds). Calm breathing will slow down his or her breathing. Breathe in silently through your nose to the count of four 4. Why is calm breathing important? 0000015818 00000 n Exhale as you lower your arms. Before starting, people should sit with their back supported in a comfortable chair and their feet on the floor. 0000015679 00000 n Hold your breath for a few seconds. [Demonstrate by putting one hand on your chest and one hand on your stomach and take two deep breaths by pushing your stomach out as you breathe in and letting it fall as you breathe out.] Enjoy being guided step-by-step through deep breathing exercises that will give your lungs a pleasant, soothing workout. stream 0000003288 00000 n As you become more and more relaxed, focus on the sound and feeling of your breathing. Inhale slowly and deeply through your nose into the "bottom" of your lungs--in other words, send the air as low down as you can. 3 Hold the breath for 2 seconds 4 Release the breath taking 6 seconds (through the nose if possible)., then pause slightly before breathing in again. Script: Mindful Breathing Meditation Adapted from Thich Nhat Hanh, "A Short Teaching on Mindfulness Breathing" (Excerpts in quotes) As your body settles and your eyes close, bring your awareness to your breathing. A long deep breath in through your nose and long deep exhale out from your mouth. 0000022702 00000 n Lightly bring your attention into the room by opening your eyes. Now focus on the relaxing calming sound of the waves of the ocean in front of you See the crystal-clear waters rippling and reflecting the ray of lights If your mind starts wandering and some negativity or worry shows upbreathe into it If you breathe deeply enough, you should notice it rising and falling with each inhalation and exhalation. (3`V=X>P/ Start at any "Breathe In" side on the star. Lean your head from side to side, lowering your left ear toward your left shoulder, and then your right ear toward your right shoulder. Repeat the cycle another three times, for a total %PDF-1.6 % 1 Inhale. endobj 1) To begin, take three deep abdominal breaths, exhaling slowly each time. hWn8>f(]n hhl^sOYGhxDcx)l. Fill your lungs completely. ?lZ&d h!--k6 ~y$ F?LY@P06qmVmYycWYwrM through the entire breathing process 3. This is what it might look like if you are doing it correctly. endstream endobj startxref Why should I do it? Now let your arms relax. Presented by Dr. Jodi Caldwell. %PDF-1.7 353 0 obj <> endobj Read your PDF script on all devices or use our free app. 1 0 obj Your body will continue to relax as you meditate. Allow your breath to carry away all stress and tension as the air floods out of your lungs. 3 0 obj Let's relax right now. 'gO Stand and take a deep breath while your raising arms slowly over your head. With practice you can slow it all down and get used to inhaling and exhal-ing more and more deeply. Now gently focus your attention on your breath. 3. Close your eyes or focus on one spot in the room. 0000039474 00000 n After deep breathing along with lavender aromatherapy, approximately 40% of the patients demonstrated a decrease in anxiety. Begin by taking several long slow deep breaths. Let the body be breathed. That completes one full breath. Breathe out as you trace your finger over the other side of the point. 1 0 obj A long deep breath in through your nose and long deep exhale out from your mouth. The big band of muscle that is underneath the lungs, called the diaphragm, then pushes down and this makes the belly expand. % 0000010957 00000 n ieO)PA?}^vyO7?.tUD_I2j.AO=di97_/99s. Breathing Breaks Paced Breathing lJ9 `E5WvkT}7j|-]#8:j>. <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/Annots[ 9 0 R 10 0 R] /MediaBox[ 0 0 595.32 841.92] /Contents 4 0 R/Group<>/Tabs/S>> Keep going until you reach where you started. !bjS%j0*>cE?^~5FaL~SVk!\P&j(~# lzRYr^hIT^"c=`upXJFLDxvL^gdC H+\*-k&8j^ rW+ {f1)g4-Cg)Wk 0X\ypHST7'@m]As1-5_]5% d4eN:. No effort. A study of 4,793 presurgical patients was designed to investigate the benefits of using deep breathing and aromatherapy to reduce preoperative anxiety . Feel your chest and stomach gently rising and falling with each breath (7 seconds). Close your eyes and take in a very slow, deep breath. 0000005037 00000 n Roll your shoulders slowly forward and then slowly back. 0000005457 00000 n 0000009603 00000 n endstream endobj startxref The deep breathing helps to oxygenate their blood while the simple focus on the breath calms them and brings them into the present moment. You may wish to try using a 3-in, 1- <>/Metadata 54 0 R/ViewerPreferences 55 0 R>> Feel your body already relaxing. 'rpgcy9HED!evc*7S" 0000002093 00000 n Notice your breathing throughout your day. Breathe in slowly through your nose for 4 seconds. stretching your body very tall. Now focus on the relaxing calming sound of the waves of the ocean in front of you See the crystal-clear waters rippling and reflecting the ray of lights If your mind starts wandering and some negativity or worry shows upbreathe into it First, let your body relax a bit. minute ventilation. 5 Practise, practise, practise! "v<=IXsU05R''_`^ ~M~iS(G$- !It(?d$Nzn1uWS&Ea:&|*^O@?3Q4o1HoUtB >Hh(%>M\W=Jr2%aU x2,_yN{0-T ##A"\%4(@!+db2:Kt`e+xr~]Lgd _q; You can say "thinking" or "wandering" in your head softly. 0000001307 00000 n endobj Follow the breath with your awareness follow the breath all the way in type of deep breathing is the best breathing pattern to give you pain and stress relief. 2 Pause. Continue taking long, slow deep breaths which raise and lower your abdomen. 0000003310 00000 n ~Pb#Y]4J.V\.#9sHNaAo &#D=#k9aHaFXE aVn.9( Place your hands on your belly. Deep breathing is useful with multiple patient populations. Do not do more than four breaths at one time for the first This exercise is a natural tranquilizer for the nervous sys-tem. This sequence helps retain and gently accumulate carbon dioxide, leading to calmer breathing and reduces anxiety. Breathe in through your nose while counting to four slowly. 2. Notice your breath, in silence. endobj And then gently redirect your attention right back to the breathing. 0000014216 00000 n Begin by taking a deep breath and noticing the feeling of air lling your lungs. Script is in pdf format. ~m%Fu! H*#a8EMth6@)9W^>aB_(VEKeI4gC_ yg'3yZ/zHAQOsN-3iddK).9CA~'e2O _%G"Dp[ `f'upSRl"bb-b /`$[Mz-o@b\@kY. Just notice that your mind has wandered. Breathing in, pull the breath all the way down to your abdomen, allowing it to expand. 0000006239 00000 n Deep Breathing I.mp3. (Use the same time intervals for all muscle groups.) Step 2: Teaching the calm breathing technique . Deep breathing exercise Diaphragmatic Breathing Script (PDF) Deep Breathing: I. A MINDFUL BREATHING SCRIPT Start by settling into a comfortable position and allow your eyes to close or keep them open with a softened gaze. 0000006461 00000 n 0000001412 00000 n There's no need to control your breathing, simply notice your breath coming in, and coming out. Take in another deep breath and hold it. 0000005685 00000 n Bubble Blower Magic. Place them at your sides, loosely. 2) Clench your left fist. Begin the breathing relaxation for children. 0 %PDF-1.7 Three Simple Exercises for Developing Awareness of the Breath Exercise 1 1. RH5cZ/mVZ4' 2)E6XJ*w(n = Hold for 7-10 seconds, and then release for 15-20 seconds. 132 0 obj <>stream 0000013440 00000 n }89_a!1F dOf`JY3O@6og3?(?VqsOQS:^[)HOx 2 0 obj Hold the breath for just a moment, and then exhale through your mouth. Breathing tips When you first begin changing your breathing, it may be difficult to slow your breathing down to this rate. The skill is easy to learn, and provides near immediate relief from uncomfortable symptoms. (brief pause) Release the breath slowly and let the tension leave your body. From time to time, you'll get lost in thought, then return to your breath. Inner Rainbow Chakra Meditation. With the third exhale, begin to feel the breath as a wave coming up from the belly and rising to the top of the breath beneath the throat. holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. 0000009025 00000 n 4 0 obj Exhale through your mouth to the count of eight, making an audible "woosh" sound (this is the fun part ) 6. Relax your muscles. Step 3 - Now focus on your breath. 4 0 obj Even slower now, take another breath. H\K])wwagA%DVK`6R{?"w}f$vp9+ITcA^D2>tM]mq/5,g wzW^|[?^Y1y ([yqYxLG3&c #NH Five Minute Guided Meditation Script for RELAXATION and Body Tension Release I'd like you to get comfortable in your chair and relax. 0000029469 00000 n Breathe out slowly through your mouth for 6 seconds. Relax your whole face. relaxing spot). See if you can notice whether it's shallow or deep, even or uneven. 0000014237 00000 n The box breathing method Box breathing is a simple technique that a person can do anywhere, including at a work desk or in a cafe. Note the level of tension you are feeling. JZkK&8-Q4OQTh1N6OjfW>hs ,-{x%acPiB endstream endobj 357 0 obj <>stream Bring your full awareness to the sensation of your breathing. Tip: STAR BREATHING. 0000076995 00000 n Feel the rise and fall of your belly as you breathe. 0000008273 00000 n Dec 13, 2017. 109 0 obj <>/Encrypt 77 0 R/Filter/FlateDecode/ID[<6B75C983852AE443AD5607CC0A9E4D01>]/Index[76 57]/Info 75 0 R/Length 131/Prev 63827/Root 78 0 R/Size 133/Type/XRef/W[1 2 1]>>stream (brief pause) Again, slowly release the air. Notice each inhalation as it enters the body, and each exhalation as it exits the body. See if you can notice the temperature of your breath as you breathe in and out. As your continue breathing this way, see if you can notice your chest standing still and your abdomen expanding and collapsing. endobj 0000001658 00000 n Deep Breathing Deep breathing is a popular relaxation technique that helps to control the symptoms of stress, anxiety, and anger. Again, as you breathe notice your stomach rising and your lungs filling with air. As the name suggests, deep breathing works by taking slow, deep breaths, to trigger the body's relaxation response. Now take a long slow deep breath in through your nose, all the way down into your stomach. 0000012738 00000 n endobj Deep Breathing Script - Free download as PDF File (.pdf), Text File (.txt) or read online for free. Continue this deep breathing for five or ten minutes at a time, once or twice a day. Let your breathing be easy, pleasurable and full. Then place one hand on your chest and the other hand on your abdomen. Breathe in through your nose and out through your nose or mouth. 3. Ea]m`?]LYMkIJet >G`hp[!y{G,OE_!sg?EM`W!:I7}NCr^$=Ey/M\U&J~,P`*wtL,iQ%km,6MDv)0o V+ 30n$m9%LvjkG Lc\Xew lnVG\2C/H?M Every now and then, take in several big, long, deep breaths. These links lead you to some of our popular guided relaxation scripts. 375 0 obj <>/Filter/FlateDecode/ID[<78CFE80EEBC4394E835775FE315F0136>]/Index[353 48]/Info 352 0 R/Length 112/Prev 288573/Root 354 0 R/Size 401/Type/XRef/W[1 3 1]>>stream Begin by taking several long slow deep breaths breathing in fully and exhaling fully. Breathe normally for 10 seconds. 0000007478 00000 n Continue with this wave-like breath, rolling in and up, then counting to two, and rolling out like a tide. In deep breathing, you are aiming to breathe right down into the bottom of your lungs. Step 2 - Close your eyes and drop all your concerns now, like setting down a heavy bag. 0000001886 00000 n Relaxation Script for Pain. Notice how the breath feels as it softly flows in through your nose, into your throat, and further and further down it goes. hb```V B eap8aWEd*A*EE|,'} ++:8P50 bQF~wEN3ffdz4{^%uC%H330\ HI2 a+h HVH}G^ &Ye%DA(h0V[6mS]Ou;b]mo{?']Ys-`N`\~:+RO't=N;_. 2 0 obj endstream endobj 354 0 obj <>/Metadata 23 0 R/Pages 351 0 R/StructTreeRoot 62 0 R/Type/Catalog>> endobj 355 0 obj <>/MediaBox[0 0 612 792]/Parent 351 0 R/Resources<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI]/XObject<>>>/Rotate 0/StructParents 0/Tabs/S/Type/Page>> endobj 356 0 obj <>stream Step 4 - Start counting your breaths softly count from one to ten, and then start over. This will relax your mouth, tongue and jaw. Deep Breathing I Script (PDF) Deep Breathing: II Length: 6:43. After each in-breath, hold it for a few seconds. 0000013419 00000 n Hold your breath when your finger gets to the tip of the point. Calm breathing (sometimes called "diaphragmatic breathing") is a technique that helps you slow down your breathing when feeling stressed or anxious. Exhale slowly through the mouth (over about 4 seconds) Wait 2-3 seconds before taking another breath (5-7 seconds for teenagers) Studies indicate that up to 50% of individuals diagnosed with chronic pain will also meet the DSM-IV-TR diagnostic criteria for anxiety.This is because many individuals who experience chronic pain describe anxiety and pain distress as a circular fashion: pain contributing to stress, which leads to muscle tension, which leads to more pain. 3 0 obj =%LKZ~t2YXv`X&A9Sf@s5&O}X%T,]Pat `0/'axtHqLq_m},wA/,sdVK2M. $14.95 Get this script for only $10.31 in . r~9ao~ >8>z}i)!Jca{qOU3#(RN ?_ ~!}!e(e{6^Sb+Rd-v *|[(nkVuo'toZB, -aiF7$- back. Hold the air in your lungs for 4 seconds. Relax you mouth and jaw. 4. Hb```f``ma`c` 6Pc 66PE@@. trailer << /Size 73 /Info 12 0 R /Root 26 0 R /Prev 121578 /ID[<12250db96a057b86dccff13a9570ff5f><7a32a179a9deed8228f31bda4d6014e9>] >> startxref 0 %%EOF 26 0 obj << /Type /Catalog /Pages 14 0 R /Metadata 13 0 R /JT 24 0 R /PageLabels 11 0 R >> endobj 71 0 obj << /S 57 /L 175 /Filter /FlateDecode /Length 72 0 R >> stream xZn}7HQ/l^ C/v HAyeR,^>UR){wI',oUNUKD2LfV,$+''LJ. So on your next inhale, counting silently to yourself, one (2 seconds) and as you exhale (2 seconds) one. o As you become more confident in using this imagery technique, try using it during the course of your day. As you exhale, imagine the tension in your body being released and flowing out of your body. At the end of each session, scan your body for tension. Newborn babies naturally breathe this way, and singers, wind instrument players, and yoga practitioners use this type of breathing. SCRIPT: Sit in a comfortable position, with your feet flat on the floor and your back straight. 0000012717 00000 n Trace your finger over the breathe in side of the point. Take a slow breath in through the nose (for about 4 seconds) Hold your breath for 1 or 2 seconds . Learn to pace your breathing for maximum effect. <> And again inhale..and exhale. [1,2] Slow deep breathing is thought to promote baroreceptor inhibition of chemoreceptors, leading to decreased sympathetic tone, increased vasodilation, and decreased blood pressure. c+6 You can practice during a study period, for example, or on your way to school. 0000074318 00000 n A MINDFUL BREATHING SCRIPT Start by settling into a comfortable position and allow your eyes to close or keep them open with a softened gaze. Feel your diaphragm as you take two to three deep breaths. mrZ__y q] Continue this breathing pattern for the rest of the mindful breathing script. %PDF-1.3 % Let your breathing be soft, full and easy. When you subscribe below, you'll get access to a free library of guided imagery scripts PDF versions of these plus dozens more. [4] As noted above, slow, deep breathing stimulates baroreceptor activity through increased stroke volume promoting vasodilation. Take a few deep breaths, and go through your scene in your mind. Repeat the sequence: Small breath in through your nose; small breath out; hold your breath for five seconds, then let go and breathe normally for 10 seconds. <> For some people both hands will go 0 <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> =:7^-Bn; endobj <> 25 0 obj << /Linearized 1 /O 27 /H [ 1412 267 ] /L 122206 /E 94026 /N 4 /T 121588 >> endobj xref 25 48 0000000016 00000 n xeRn0+|L@HDJ^RKX95k%;0zWkhf8 zT*oD^L@F8:;@W+*}9 =hGcRTB=F([^Pa a4 TN|g1D*.,X04{C=`{%%Z3JQ ;4 n4/Tx- #2PYo^v;o L$Z`6s*Jn The Natural Deep Breathing Hypnosis Script from The Script Collection was developed to provide an enjoyable and effective way to retrain the mind and body in natural breathing . endstream endobj 77 0 obj <>>>/Filter/Standard/Length 128/O(se5KpVjrWFZ*-@r)/P -1340/R 4/StmF/StdCF/StrF/StdCF/U(>e*Hd )/V 4>> endobj 78 0 obj <. When you trace the whole star, you will have . Repeat with the right fist. Repeat 3 times. An occasional deep breath or practicing a specific, slow deep breathing technique to relieve stress and tension is not likely to cause damage. 0000010446 00000 n Step 1 - Take a deep breath and relax, with your eyes open or closed. %PDF-1.5 % Peaceful Butterfly. (Allow about 10 minutes to practice). Take a deep breath through your abdomen, hold for a few second, and exhale slowly. <> %%EOF Feel your belly expand out as you breathe deeply. 0000001679 00000 n Notice the breath coming in, and the breath going out. 400 0 obj <>stream endstream endobj 358 0 obj <>stream Take a deep breath through your nose Open your mouth as big as you can Stick your tongue out Eyes wide opened And, ROAR! %%EOF Notice your breath coming in, and coming out. 0000012495 00000 n 3 Exhale. 76 0 obj <> endobj Take another slow breath in through your nose. 0000010758 00000 n 0000010365 00000 n Close your eyes. Hold this breath for two counts, then let the breath go in a wave from the chest out the belly. Continue breathing deeply and feel the air come in through your nose and flow all the way down to your belly. xZ[o ~@]@ ;DZv.%9e%'l,BrH~$gNr-Nf#8~^/*7:nary>>=A>7+BXS A1\ 2 Stay here for five to seven minutes. 0000012300 00000 n Did you notice how my bottom hand went up and down and my top hand was still? Allow your breath to find its own natural rhythm. Feel your hand rising and falling with the rhythm of your breathing and see if you can intentionally take in more air with each in- 0000015303 00000 n 0000002132 00000 n stream hbbd```b``f5 4d]"A$E{9Y&uIo$c9,i bK% O; %@ bh b`db].DNm:>s&]Fl6100`XDKE3ts%8;bfbo V endstream endobj 72 0 obj 155 endobj 27 0 obj << /Type /Page /Parent 14 0 R /Resources 28 0 R /Contents [ 31 0 R 33 0 R 41 0 R 43 0 R 54 0 R 58 0 R 60 0 R 62 0 R ] /MediaBox [ 0 0 612 792 ] /CropBox [ 0 0 612 792 ] /Rotate 0 >> endobj 28 0 obj << /ProcSet [ /PDF /Text ] /Font << /F1 46 0 R /F2 44 0 R /TT2 38 0 R /TT4 34 0 R /TT6 36 0 R /TT8 52 0 R /TT10 55 0 R >> /ExtGState << /GS1 64 0 R >> /ColorSpace << /Cs6 29 0 R >> >> endobj 29 0 obj [ /ICCBased 69 0 R ] endobj 30 0 obj 1056 endobj 31 0 obj << /Filter /FlateDecode /Length 30 0 R >> stream <> Reach up, high above your head, stretching your arms. DOWNLOAD NOW. 0000002154 00000 n 1. Natural Deep Breathing Hypnosis Script. Square breathing (also known as "box breathing") is a technique for deep breathing, which has been shown to help relax the nervous system 1. Do the same thing again, but this time, breathe in as you reach up. Deep breathing helps aid the body in many functions such as: Calming and regulate the nervous system Help the body cope with stress Ease panic and worry Bring more oxygen to the body Tips: Afterward, breathe in for five seconds, hold it in for another five seconds, and slowly breathe out for five seconds. .v8kA3 ro} Jj;/U >/QvP Bumble Bee Breathing Breathe in Breathe out with your mouth closed, while you hum like a bee Repeat this breathing sequence for a few minutes Crocodile Breathing Lie on your tummy What is "calm breathing"? hbbd``b`$ @.`K,@78q Dj HH@b@s(b>6&:IL$\X >9HH029. g 0000010137 00000 n Several times a day, take breathing breaks to help refresh your energy, let go of distractions, and increase focus. Fill your lungs and hold the air. 0000007499 00000 n 0000006482 00000 n deep breathing looks like. On4;I"I` c5i"\'0wk}[ &Y3VR={' 0000009900 00000 n Hold your breath to the count of seven 5. %
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