Beden Zihin Enerji Ruh 

When we are under stress, our body needs allot of oxygen. By breathing air and oxygen goes into our body. Breathing under stress is very fast, when relaxing it is slow. The aim here is to decrease breathing from fast to slow.   

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A respiratory exercise example;
Sit in a comfortable position and in a position that your spine will be straight. Close your eyes just think of your breathing going in and out. When taking a breath definitely use your nose, and when exhaling use your mouth or nose. Take deep breaths from the diaphragm, Wait 3 seconds until all your breath has come out slowly. After that wait 3 seconds again and repeat this loop at least 10 times. Stand up slowly after 5 minutes, and then you can go back to what you were doing before the exercise.



   The first step for the body to stand against stress is for the respiratory to be supervised. In the Far East, it is said, “to know a person listen to their breath”. Calm and mature people breathe heavy balanced, angry and restless people often superficial, ambitious people unbalanced and disorderly. You can follow your emotional way by breath control and you can change it with your breath. After making respiratory exercise a habit, you will not need to close your eyes, or put your hands on your chest and stomach. Generally, between 40-50 deep breath exercises are enough. It should not be done one after another by racing. You need to breathe properly now and then. When you are waiting for something like a lift, appointment, red light or most importantly when you get angry at something then apply the breathing exercise. Also, if you spare 5 minutes a day to respiratory exercise then you will find yourself relaxed and relieved after 2-3 weeks. When breathing only use the nose, you repeat calming sentences. For example, “right now I’m relaxing, I’m light and free as a bird, all the stress on me is turning to steam and leaving me”



   Salkovskis and his friends applied respiratory control training by measuring the blood PCO2 level on a panic attack patients in an experiment in the year of 1986. It was seen that their panic frequency dropped down from 7 to 3 in a week and their blood PCO2 level turned normal. PCO2  like it is known is a good indication of the respiratory CO2   value.



The Benefits of Regular Respiratory Exercise :



• The lungs whole alveoli’s will open.
• The blood circulation will fasten.
• The oxygen amount will increase.
• It will help reduce and lose adrenaline.
• The person will be calm.



Relaxing Techniques :



  The aim of relaxing techniques is to take the body under control. All techniques provide relaxing with this way. The techniques are not hard. Everyone can overcome it. Together with this, whichever technique is suitable for you until automaticising then you should apply that. The techniques must come to an automatic situation so the person that wants to apply it does not need to learn it when they want tot relax. When a person reaches this level they should be able to stop the disturbance in their stomach, slow down their heartbeat, reduce their blood pressure and make themselves feel better and comfortable.  



Autogenic relaxation :
It is a technique that two German physicians named Schulz and Luthe improved. It is used in pain control clinics. It is an exercise programme that gives absolute comfort to the body and in calm situations describes the features and is created from Standard sentences.  

Progressive relaxation :
If stresses damaging effects are in allot of different ways like back, lower back, head, neck pains then these techniques can be used. In these situations if you want to use techniques then breathing exercises may not be enough. If you have progressive relaxing technique training then your job is easy. In this technique, different muscle groups are taken as a target, By giving relaxation commands it will provide those muscles to relax. It has been determined that the relaxation has severely decreased in the muscle groups with the help of EMG.



The Preliminary Guidelines in Relaxation Functions :



• The first principle is to take it seriously.
• Choose a quite dim room that you will not be disturbed in.
• Do it by sitting on a comfortable chair with the hands on the knees or by lying down with the hands and arms a little separate from the body.
• At first the eyes must be closed.
• Begin with the breathing exercise.
• Think of a calm place that you like best  (the beach, lake, forest, the sound of waves, warm sand, the sun, feel the smell of the breeze listen to the birds. Be there like it is real)
• You must repeat this everyday for 15 minutes until you learn the technique.
• Do not expect immediate success. 
• The technique application must be automaticized.

A Relaxing Session :

In relaxing sentences, it is important for the meaning not the words being the same. You need to feel what is said from the heart. Say the sentences slowly, repeat every sentence three times, leave 3 seconds between the sentences.   



• I feel calm
• I am starting to feel relaxed.
• My feet feel relaxed.
• My knees and ankles feel relaxed.
• My hips feel relaxed.
• My stomach area feels relaxed.
• My chest area feels relaxed.
• My shoulders feel relaxed.
• My neck feels relaxed.
• My chin, face muscles and forehead feel relaxed.
• My whole body feels calm, heavy, relaxed and comfortable.



Imagining sentences:

(For 3 minutes, stay in the same position, close your eyes, feel every sentence and concentrate, repeat every sentence 3 times)



• I feel life and energy flowing from the soil to my feet and legs
• I feel life and energy flowing from the soil in order to my hips, stomach and chest.
• I feel life and energy flowing from the soil to my hands and arms.
• I feel life and energy flowing from the soil to my shoulders, neck, head and face.
• Life and energy is providing me to feel light and alive.



/  Universal  Bioenergy  \