City of Hope
15 Minute Deep Breathing Exercise | City of Hope
Deep Breathing exercises help reduce anxiety, stress, fatigue, restlessness, difficulty sleeping and physical discomfort. For more resources for those Living with Cancer, please visit: http://www.cityofhope.org/living-with-cancer
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City of Hope is a leading research and treatment center for cancer, diabetes and other life-threatening diseases. Designated as a comprehensive cancer center, the highest recognition bestowed by the National Cancer Institute, City of Hope is also a founding member of the National Comprehensive Cancer Network, with research and treatment protocols that advance care throughout the nation. City of Hope's main hospital is located in Duarte, Calif., just northeast of Los Angeles, with clinics throughout southern California. It is ranked as one of “America's Best Hospitals” in cancer by U.S. News & World Report. Founded in 1913, City of Hope is a pioneer in the fields of bone marrow transplantation and genetics. For more information, visit http://www.cityofhope.org.
this relaxation script can be practiced at any time to help you reduce your level of anxiety or physical discomfort we begin with a deep breathing exercise to help you begin to relax we will then move to a passive muscle relaxation exercise to help you to relax all of the muscles of your body finally we will focus on a visualization exercise to deepen your state of relaxation let's start with some deep breathing Begin by taking a deep breath in through your nose for a count of four then breathing out slowly through your mouth for a count of five the goal is to breathe deeply into your abdomen you can ensure that you are breathing deeply by placing your hand on your abdomen below your rib cage your hand should rise with your INB breath and lower with your out breath breathe in two 2 3 4 breathe out 2 3 4 five again in 2 3 4 and out 2 3 4 5 and in 2 3 4 and out 2 3 4 5 now I want want you to imagine that you are Outdoors on a sunny day the sky above is blue with small white clouds that are drifting slowly on the breeze we are going to focus on the warmth of the Sun and use that warmth to help you begin to relax all of the muscles of your body begin by focusing on the warm soothing sensation of the sun overhead as it shines down upon you feel it beginning to relax and soothe every part of your body now I would like you to focus that warm calming sensation on your right foot Focus the warm soothing light from the sun onto your right foot feel your entire right foot begin to feel heavy and relaxed begin to move that warmth and heaviness up through your right calf to your right knee feel the sunlight as it warms and soothes your right thigh and then your right hip feel your entire right leg become heavy relaxed and comfortable as any pain or tension drifts away now move the warmth of the sun over to your left foot Focus the sunlight onto the toes of your left foot feel your left foot becoming warm and relaxed as the sunlight moves up into your left shin and calf and up into your knee feel the lower part of your left leg becoming heavy as you continue to move the sunlight up into your thigh your left thigh is becoming relaxed as the soothing warmth moves up into your left hip and relaxes your entire left leg your entire left leg is feeling relaxed and heavy and comfortable now feel the sunlight warm and relax your pelvis feel your entire pelvis relax as the sunlight moves up into your lower back and abdomen feel your entire body from your waist down down becoming relaxed as your muscles release any tension they may be experiencing and feel sunlight as it begins to move up and penetrate your chest feel your breathing ease as your chest becomes more and more relaxed with each breath feel your body relax more and more now take the warmth from the Sun and move it over to your right hand hand feel your fingers smooth out and relax as the soothing sensation moves up through your hand to your forearm experience the warmth of the Sun as it continues to move up through your right elbow and up into your upper arm all of your muscles in your right arm feel heavy and relaxed continue to move the sunlight up into your right shoulder feel your shoulder relax completely your entire right arm is relaxed and heavy now take the sunlight and move it over to your left hand experience the warm soothing sensation of the sunlight as it relaxes your left hand from the tips of your fingers to your wrist and begins to move up into your forearm of your left arm feel the warm relaxing sensation move up through your left elbow and into your upper arm and shoulder your entire left arm is feeling warm and relaxed now take the light from the sun and move it up through your shoulders into your neck feel your neck become relaxed as your muscles smooth out and your arms become heavy continue continue to move the sunlight up into your jaw feel your jaw become relaxed as your mouth and tongue settle into the warmth from above feel the area around your eyes begin to relax and smooth out as you move the sunlight up toward your forehead feel your forehead becoming warm and smooth as the tension around your eyes and in your forehead is released by the warm soothing sensation of the sun feel as your entire body from the top of your head to your toes is drenched in the warmth from the Sun feel your nerves and muscles relax completely your body is feeling heavy and relaxed your breathing is easy and calm as you drift deeper and deeper into a state of relaxation and peace now imagine that you have walked out onto a small beautiful secluded beach feel the breeze come off the water and smell the saltiness of the Sea Air it is a wonderfully warm and peaceful day you look down and see the white sand below your feet you notice a few small shells close by you wiggle your toes to and feel yourself relax even more as you appreciate this relaxing and quiet moment you listen to the sound of the surf you can hear the waves as they come in Crash onto the beach and then flow back out again with each wave you can feel yourself becoming more and more relaxed more and more comfortable and more and more at peace any discomforts you may be feeling begin to dissipate with each crash of the Waves as you look out over the surface of the ocean the water is so clear and you can see the sand below as it swirls with the movement of the water you look out to the Horizon and notice two tiny sailboats as they Glide along the surface of the water you watch the clouds move and change shape above you as you notice two seagulls hovering out over the ocean as they Glide you wonder what it might feel like if you too could fly you taken a deep breath breathe out and feel even more relaxed and refreshed you feel the sun overhead and appreciate the sense of warmth that begins at your head and moves down into your neck and shoulders allowing them to relax completely with ease you gently lay out a blanket from the bag next to you and as you lie down on the blanket and settle in you can feel the warmth of the sun above you you close your eyes and relax even more it is such a lovely day you just sit and listen to the steady sound of the rhythmic ocean waves with each wave any tensions you may feel are Carri away out to see with the sunlight overhead you again taken a deep breath and feel yourself becoming more comfortable and more relaxed you are feeling very comfortable peaceful and relaxed now I would like you to scan your body for any areas of discomfort as you notice any discomforts I want you to begin to give that sense of discomfort a color think about what color whether it be red or blue or black now I would like you to give that feeling a shape it can be any shape you would like and once you have a shape then give that feeling a texture it could be smooth smooth or rough and as you focus on the color shape and texture I want you to take a deep breath and notice that the color is beginning to change it may become paler or it may change to a different color altogether that is calmer or more soothing notice then that the shape begins to change it may begin to break apart or disintegrate as you notice the feeling begin to disperse you can feel yourself getting more and more relaxed and more and more comfortable you see a new restful color that flows around you and is so soothing and relaxing you begin to notice each word that I say and then maybe you begin to notice the space between these words and in that space you begin to see a very restful special place I want you to notice the shapes sounds and textures of this special place as I count from 1 to 10 I want you to begin to settle into this comfortable and peaceful Sanctuary one [Music] 2 just relax into your safe place three it may be a place that you have been before or new place that you have created here in the moment four and five and six and seven notice Noti that you are becoming more and more relaxed as you settle into your special place 8 9 and 10 you are now settled into your special place this is a special place that you can return to at any time to find a sense of deep relaxation and comfort you may notice a particular shape or symbol that represents this place just thinking of the symbol will help you to relax and return to your special place at any time you need to this special place will be available to you at any time you need to return when you are ready you can count from 5 to 1 as you count you'll become more and more alert and awake but will maintain this deep sense of peace and relaxation five you becoming more alert four you are more and more alert now three you are feeling yourself coming back into the room two you can open your eyes one you are fully present in the room feeling relaxed and alert
#Minute #Deep #Breathing #Exercise #City #Hope
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Wow this helped me with my biggest panic attacks whoever made this video thank u so much
All I can say is thank you.
Thank you! I have really bad anxiety so this helped so much!
This really helped me a lot. Thank you.
Just give it your best effort. I liked this. At first I was upset cause I was trying to do it perfectly but instead of giving up I just did it my way to an extent. What I mean is I stopped counting after a minute and just did what felt like 4 seconds inhaling/5 seconds exhaling. Before I new it I was more relaxed then when I started. People who are quick to hit the dislike button need to remember this video will help others which has already been proven in the comments and likes. Disliking this video might discourage a potential viewer from watching. A viewer viewing this because they’re stressed out or anxious just like you most likely are.
REMEMBER JUST BREATHE
It was perfect to relax to after working out, thank you
That was so helpful and calming to me. Thank u so much
Thanks you helped me relax and I liked the deep breathing exercisea
Her voice is not relaxing AT ALL. It's rushed and it's so obvious she's reading off a script.
Love it so peaceful
I absolutely love this script but the pace is too fast for me to actually relax 🙁
I would just like to thank you for this amazing video 🙂 it helped me get through a really bad day.