Burn-out - Utbrenthet - Focus on breathing

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Meditation

Focus on the breath

Focus on breathing

Two exercises are described here:

the first one focus only on breathing
the other one focus both on breathing and relaxation

In the beginning

The first time you do there exercises; put one hand on your chest and the other one on you stomach. This to make sure that the chest does not rise during breathing. With practice, this will come of itself.

Focus only one breathing

The exercise is an easy method that will help you breathe more relaxed and to use your whole lung capacity. Breathing with your stomach or midriff, makes it easier to relax. The breathing becomes also more efficient and tension loosens when the stomach takes over the breathing. The exercise:

sit in the meditation position or lie down
close your eyes and focus your mind on breathing only
when you inhale: let the stomach expand and the chest stay passive. The midriff goes down, the lungs expand and the air brings slowly in
when you exhale: pull in the stomach so the air is pushed slowly out of your lungs
repeat the exercise for some minutes. Focus on the air the comes in and leaves the body, and the stomach that slowly rise and fall

After some practice the breathing, body and mind will get more relaxed.

Focus on breath and relaxation

The exercise:

feel how the air enters and leaves the body as you inhale and exhale
when you breath in; let the breathing calm down and loosen all tension
when you breath out; let the tension go
do not engage in thoughts and feelings that appear

For each inhale and exhale you become more and more relaxed. Use the breathing as a focus, but do not concentrate too much on it. Hold just a little part of your attention on the breathing, and let the mind be relaxed.

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