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Video:2 Minute Relaxation Technique

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The two minute relaxation technique has been shown to slow breathing by 25 percent, and decrease oxygen consumption by 17 percent. In this video, learn what this technique entails.See Transcript

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Transcript:2 Minute Relaxation Technique

Hello, I'm Perry Levenson. I hold New York State licenses in Massage Therapy and Acupuncture, and I am board certified in Acupuncture and Chinese Herbal Medicine by the National Certification Commission for Acupuncture and Oriental Medicine. I'm here for About.com to talk to you about the Two Minute Relaxation Technique.   

What is the Two Minute Relaxation Technique?

Proper performance of the two-minute relaxation technique, has been shown to slow breathing by 25 percent, decrease oxygen consumption by 17 percent, lower blood pressure, and slow heart rate. It is a great tool to use in response to a stressful situation. 

Main Focal Points of Relaxation Technique

There are two main focal points of the Two Minute Relaxation Technique, deep, slow breathing, and a word or phrase to focus on. Now on to the Two minute relaxation technique.  First, you want to find as quiet a place as possible, somewhere you can get comfortable and will not be interrupted for two minutes. 

You can sit or lie down. 

Next set a quiet alarm for 2 minutes so you will know when your mini-meditation session is complete. Place one hand on your chest and the other on your belly. When you breathe deeply you should feel your belly expand without forcing it.  Your belly should fill first and then you should feel your chest lift and expand, pause for a moment and then exhale completely. 

You should notice that breathing normally or taking shallow breaths will feel constricted while taking deep slow breaths is relaxing. Let your muscles relax with every exhalation.

Bring the air through your nose and into your belly and allow your abdomen to expand fully as your bring the air in. Next choose a word, phrase or prayer- something that has a special meaning to you. Allow the next breath to flow in effortlessly ad repeat the process. Don't worry about doing it right or your mind wandering. If that happens, notice your thoughts and then bring your attention back to your breath.

When your session is over, allow your breathing to remain slow and deep and sit quietly. Open your eyes and adjust to your surroundings.  For more information, visit About.com.
 

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