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04.05.05 - 18:08
relax

RELAXATION
Two relaxation techniques are presented below. Find out which suits you best or use both.


TECHNIQUE A
- Sit still in a confortable position.
- Close your eyes.
- Fully relax all your muscles. Start with the legs and move gradually up to the face.
- Breathe through your nose. Become aware of how you are breathing. Breathe in, hold your breath a moment and then breathe out while forming the word "one" in your mind (do not speak aloud). Breathe lightly and naturally, remembering to breathe through your nose the whole time.
- Continue for 10-20 minutes. You can open your eyes to check the time, but do not use a timer.
- When you are finished, sit still for a few minutes, first with your eyes closed, then with your eyes open. If you are using the technique to sleep, you should at this stage be ready to sleep.
- It is important that you do not associate relaxation with any type of performance.
Don't think about whether or not you have "successfully achieved" deep relaxation - take a passive attitude and allow relaxation to come at its own pace.


TECHNIQUE B
- Lie on your back in a relaxed position with your head at the same level as your body, or slightly lower.
- Close your eyes. Breathe in calmly and not too deeply. Breathe out completely. Repeat three times.
- After breathing out for the third time, breathe out again, pushing all the air out of your body, then hold your breath as long as you can.
- Repeat the procedure - breathing in and out, followed by an extra expiration, and then holding your breath as long as possible - five to eight times.
- You will now feel a need to breathe normally again and will be relaxed and sleepy.

Note!
Exercises are performed at your own risk. NpO Service at our risk.

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