Food for Life: How the New Four Food Groups Can Save Your Life (44 page)
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Authors: M. D. Neal Barnard
Tags: #Health & Fitness, #Diet & Nutrition, #Nutrition, #Diets
ELAXATION
B
REATHING
For about thirty seconds, simply relax with your eyes closed, thinking about nothing at all. Then start to pay attention to your breathing. Let your breathing slow down naturally, like a person sleeping. Feel the cool air come
in through your nose with each inhalation, and feel your breath leave as you exhale. Imagine that tension is leaving your body with each exhalation.
Now imagine that, as you breathe in, the air comes into your nostrils and caresses your face like a gentle breeze. As you breathe out, the exhalation carries away the tension from your face. As you breathe slowly in and out, tension gradually leaves your body and you become more and more relaxed.
Now imagine that, as you breathe in, the gentle air enters your nose and spreads relaxation up over the top of your head. As you exhale, imagine the tension leaving this area and passing out of your body. Then imagine the next breath carrying relaxation over your face, your scalp, and both sides of your head. As you exhale, let the tension flow out easily.
If other thoughts come to mind, simply return to paying attention to your breathing. Your breathing is slow and easy, with no effort at all. Let your body relax.
Now let a breath carry relaxation to your neck. As you exhale, tension passes out of your neck and out of your body with the exhaled air. Then feel a breath carry relaxation to your shoulders. As you exhale, tension leaves your shoulders and passes out of your body.
Now, one breath at a time, focus your attention on each part of your body from the top down: your upper arms, forearms, hands, chest, stomach, hips, thighs, knees, calves, ankles, and feet. Imagine each breath of air carrying relaxation into each part of your body. As you breathe out, tension passes out through your nostrils.
This relaxing exercise will take several minutes, and you can do it at whatever pace is comfortable for you. When you have finished, allow yourself to sit quietly for two minutes or more.
USCLE
R
ELAXATION
S
EQUENCE
As in the previous exercise, focus on one body part at a time from the top down. This time, tighten and release the muscles in each body part, one at a time. This allows the muscles to achieve a deep state of relaxation.
Start by sitting quietly for about thirty seconds. Allow your breathing to slow down naturally. Now gently raise your eyebrows for a second, and then relax. You may briefly feel tension in the front and back of your head, followed by relaxation. Breathe slowly in and out. Now gently tighten the muscles of your face into a slight grimace for about one second, then let them totally relax. Take a normal breath in and out, and feel your face
relaxing. Then gently clench your jaw and release it. This tightens and then relaxes the muscles of the cheeks and above the ears.
Tighten the muscles of your neck and release them. After a moment, raise your shoulders and drop them. Let each body part relax in sequence. Take your time, and allow your body to completely relax after each tightening. Tighten and release the muscles of your upper arm, and then your forearm. Ball your hand into a fist for a moment and then release it. Feel the tension leave each body part. Continue slow and relaxed breathing.
Then briefly tighten and release, in succession, the muscles of your chest, your abdomen, your thighs, calves, and feet. When you are finished, notice whether tension remains in any part of your body. If it does, imagine that body part gradually releasing tension as you breathe slowly in and out.
Enjoy the feeling of relaxation for a few minutes before getting up.
ISTENING TO
B
REATHING
This exercise can be used anywhere, whether you are on a stage waiting to give a speech or tossing and turning in a hotel bed unable to unwind from the stresses of the day. It uses imaginary sounds with no meaning to focus your attention away from the events of the day.
Sit quietly or lie on your back. Listen to your breathing, and let your breathing slow down. Imagine that as you breathe in, the inhalation makes a sound like the word
so
. As you exhale, imagine that your breathing sounds like the word
hum
. You need not make these sounds; just imagine them as you inhale and exhale.
Let your breathing slow down a little more, and slowly imagine the word
so
with each inhalation. Slow and silently say
hum
to yourself as you slowly exhale. Repeat this for several minutes. If you find your mind drifting to something else, gently come back to listening to your breathing. You can also use this technique for just a few seconds, if you like, as a quick stress reducer.
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