About Lesson
When speaking in front of an audience, you breathe heavily or you hold your breath. A good breathing exercise is useful before facing the audience. There are several breathing exercises that allow you to visualise and focus on your breathing. These exercises help to relax the diaphragm and regain control of emotions, reducing anxiety and stress levels.
Exercise
- Aim/purpose: Relax
- Timeframe:15 mins (every day)
- Action, activities: breathing
- How (kind of methods): silence, individual.
- To keep in mind: every time your mind gets distracted you need to refocus on breathing. It is important to take a comfortable position (sitting or lying down) and keep your back straight.
- Suggested exercises: (minimum 2 max. 5)
- inhale through the nose for 4 seconds, hold the air for 4 seconds, exhale through the mouth for 4 seconds. Continue the exercise for 15 minutes.
Further resources: (theories, internet links with materials, books, etc)
Satyanada Paramahansa, Asana Pranayama Mudra Bandha, Ediz. Illustrata.
Calderone G., Superare la fobia sociale. Come si fa e perché occorre andare per gradi.
Psicologo-parma-reggioemilia.com, http://www.psicologo-parmareggioemilia.com/superare_ansia_fobia_sociale.html