Breathing-Centering.
Is a relaxation exercise commonly used in martial arts such as, judo and karate, in which you focus on your breathing to reduce unwanted tensions and increase your powers of concentration.
Physical effects: Decreased heart rate and breathing rate, increased oxygen to the muscles, and therefore, increased potential energy.
Psychological effects: Helps you to feel more confident, stronger and more in control. As attention is focused on your centre of gravity, and away from any negative thoughts or distractions.
How to get Centred.
Lie down on your back with you legs uncrossed. Place one hand on your stomach, just below the belly button, and rest the other hand on top. Breathe in through your nose and allow your stomach and hand to rise as you inhale.
TIP: imagine your tummy is a balloon and you’re trying to blow it up by using your nose. Breathe out very slowly through your mouth. Listen to the relaxing sound of your breath as you breathe out slowly, and count silently to 5 or 10.
Focus on the breathing and nothing else. Choose a cue word. With practice, you can build up the association in your mind between this word and the feelings of relaxation, so in the future, whenever you use this word you will feel relaxed.
TIP: Practice using any word you like that may have a calming effect. Eventually you will develop an association between this key word and instant relaxation.
Try to make the inhalation and the exhalation last the same amount of time. E.g. if you breathe in for a count of 5, you should breathe out for a count of 5.
Breathe in (nose).
Breathe out (mouth).
Relax.
Focus.
Eventually with practice, you will be able to use this in any position or situation you like. The better centred and balanced you are, the more strength, speed, concentration, flexibility and confidence you will have to deal with life’s challenges.
You may find this technique useful whenever you feel stressed and tense:
Stand comfortably with your feet shoulder width apart and knees slightly bent. Relax the neck, shoulder and arm muscles and give a little smile to relax the muscles of your face.
Focus on the movement of your tummy muscles and notice how they tighten and relax.
Take a slow, deep breath.
Finally, focus on your tummy expanding whilst repeating the cue word you have chosen.
Video: Short Centering Breathing video
Scouting Report: Relaxation Techniques for Health