Relaxator Exercises: 20 Breathing Trainer Exercises

• Put one hand on your chest and the other on your stomach. Follow your breaths in and out and notice where the air ends up. 
• Notice the different movements in your body as you breathe in and out. 
• The hand on your belly should move outwards when you inhale, while the hand on your chest stays almost still. 
• When you exhale, your stomach moves inwards. 
• Continue for 2 to 5 minutes. 

If you find it hard to get a good rhythm, lie on the floor with a book on your stomach and watch it rise as you breathe in and sink as you breathe out. 

• Keep your posture upright and your nose pointing forward. 
• As you breathe in, lean your head towards your left shoulder. 
• Breathe out as you lean your head towards your right shoulder. 
• Repeat five times, then switch so you inhale when leaning to the right. 

You will feel this in your neck, shoulders and jaw. 

• Let your chin drop towards your chest, then roll it via your right shoulder, up, back and down to the left. 
• Draw a slow, soft, controlled circle with your nose. 
• Don’t lean your head too far back. NOTE! Your neck should not hurt. 
• Repeat five times, then roll the other way. 

A gentle way to loosen your throat, neck and jaw. 

• Tighten your thighs, calves and feet while breathing in and out three times. Try to keep a rhythmic, relaxed breathing pattern. 
• Relax your whole body for a couple of breaths. 
• Tighten your lower stomach and pelvis while breathing in and out three times. 
• Relax your whole body for a couple of breaths. 
• Finish by breathing in and out three times while clenching your hands and tightening your arms and chest. Then relax. 

An easy way to work through all the muscles in your body, tensing and then letting go. 

• Keep your spine straight. 
• Breathe in, pull your shoulders up towards your ears and hold your breath for a few seconds while tightening your neck, shoulders and arms. 
• Breathe out as you let your shoulders sink and relax your whole body. 
• Repeat 10 times. 

This helps you notice the difference between being tense and relaxed. 

• Stand with your back straight and your knees slightly bent. 
• Hold your arms in a half circle in front of you, as if you were holding a big beach ball. 
• Notice any tension that shows up in your body. 
• Over time, you may notice that you let go of that tension more and more. 

Stand in this position for 2 to 5 minutes. 

• Take big, deep breaths and fill your lungs as much as is comfortable, then exhale slowly, slowly. 
• You don’t need to squeeze out the last bit of air before you breathe in again. 
• One way to fill your lungs is to breathe first “down into your stomach,” then into your chest, and last into the space near your collarbones. 
• Continue for 2 to 5 minutes. 

You will feel your ribs and chest open, and the slow exhale gives your breathing muscles a chance to let go. 

• Breathe in and out in a calm, rhythmic way. 
• Put your hands on your heart and imagine that you are breathing in and out through your heart. 
• On each inhale, imagine your heart filling with fresh air. On each exhale, imagine it resting and relaxing a little more. 
• After a few minutes, move your hands and attention to other parts of your body that you feel need support, like your stomach, head, jaw, knees or lower back. 
• If you work on your jaw, you can press gently to help it relax. 

This helps you become more aware of your body. 

• Set the Relaxator to a level that takes some effort but still feels comfortable. 
• Exhale slowly, and at the end of the breath let your navel move gently in towards your lower back, without forcing the last air out. When you inhale, just let the air flow in. 
• You can use this as a form of interval training. For example, exhale to a count of five, inhale to a count of five, then rest for three breaths, over a 10-minute period. 

You will feel your stomach muscles and diaphragm working. 

• Use the Relaxator while walking, Nordic walking, jogging or cycling. It lengthens your exhale, which makes this a simple form of CO₂ training while you move. 
• Start at a low intensity and a low resistance level. CO₂ can build up quickly when you move, which can cause headaches or dizziness. If that happens, slow down or take the Relaxator out. 
• When you inhale, imagine the air reaching all the way down to your navel. 

• Think of a situation or person that makes you feel upset, angry or annoyed. Make it as real as possible by imagining it vividly, with color, sound and moving pictures. Notice how your thoughts and feelings change your breathing. 
• If you find it hard to get in touch with the upset feelings, you may find a few fast, shallow breaths helpful, or try briefly holding your breath. 
• Now put your hands on your heart and take control of your breathing. Breathe deeply (not big), rhythmically and calmly. 
• Say “I’m sorry” to yourself for things you have done or said. As you breathe in, breathe forgiveness into your heart. As you breathe out, let the feeling of forgiveness spread through your whole body. 
• Say “I’m sorry” to the people who may have upset, annoyed or irritated you, breathing in and out in the same way as in the step above. 
• Continue for 2 to 5 minutes. 

If you find the forgiveness exercise hard, try the same exercise with acceptance as your goal. 

• Put your hands on your heart and breathe in and out in a relaxed way. 
• On every inhale, think of something you are grateful for, and breathe that thankfulness into your heart. 
• On every exhale, let the feeling of thankfulness spread through your whole body. 
• With each breath, breathe in gratitude, care and appreciation for yourself, a place, a pet or something close to your heart. 
• Continue for 2 to 5 minutes.