CASA - Relax & Wellbeing 

Relax and enjoy

Just sit down for 10 minutes and choose the musical piece that best suits your mood. Then just sit back and let your muscles relax – from the top of your head to your little toe.  Take a few slow deep breaths and exhale slowly -  combine this with the musical sounds of nature. You can choose to have the music or just the sounds of nature. This will help to  improve your concentration and make your whole body feel like a huge weight has been lifted off.

We would like your feedback as we want to give you a chilled-out time to your mind and body. Once we get back to the new norm our intention is to offer relaxation and wellbeing classes to our clients and friends.

 

 

Breathing Exercises 

Stress

Make yourself as comfortable as Possible. If you can, loosen any clothes that restrict your breathing.

 

  • If you choose to lay down, place your arms a little bit away from your sides, with your palms facing up. Let your legs be straight or bend your knees so your feet are flat on the floor.

  • If you are sitting, place your arms on the chair arms and relax your muscles.

  • If you are sitting or standing, place both feet flat on the ground. Whatever position you are in, place your feet roughly hip-width apart.

 

Let your breath flow as deep down into your belly as is comfortable, without forcing it.

Try breathing in through your nose and out through your mouth. 

Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5.

You may not be able to reach 5 at first.

Then, without pausing or holding your breath, let it flow out gently, counting from 1 to 5 again, if you find this helpful.

Keep doing this for 3 to 5 minutes.

Focus 

Focusing on your breath can help remove anxious thoughts from your mind freeing you of negative feelings and allowing you focus on the task in hand.

 

  • Take a few deep breaths in and out to begin.

  • Imagine you are breathing in clean calming goodness and as you breath out imagine all of the stress and negativity is leaving your body.

  • Continue this for a few minutes before returning to your task feeling clearer and more focused.

Energy

Double breathing is a technique that involves taking a breath in short bursts activating your nervous system to wake you up and make you feel more alert.

 

  • Breath in through the nose with 2 short sharp breaths quickly followed by a long strong breath in.

  • Without pausing breath out through your nose and mouth with a short and long breath out.
     

  • Continue with these steps repeating 5 times before taking a break and continue with another set.

RelaxingBenjamin Tissot
00:00 / 04:48
BetterdaysBenjamin Tissot
00:00 / 02:34