*thoughout discussion magplay nalang tayo ng relaxing musics, mga natural keme ganon para

yes*

Anna : As we go on with our day-to day lives , We can't avoid all sources of stress in our lives,
nor would we want to. But we can develop healthier ways of responding to them.  

Has : Stress constantly creeps into our lives.  It can come from the frustration of a traffic jam or a
confrontation with ur jowa or ubos na ang allowance

ivan: Stress is a fact of life.  But you determine how it affects your life.  You can counteract the
damaging effects of stress by calling upon your body’s rich potential for self-healing.

ALL: Stress Management,

Kc :a Special Health Report from Harvard Medical School, is packed with strategies you can use
to rein in the runaway changes unleashed by stress.  These proven techniques can help you repel
the consuming effects of stress and reclaim and restore inner peace.

kyla: The report will show you how to elicit the relaxation response. This is the simple, calming
opposite of the stress response. And it will introduce you to various methods of producing this
response—from focused breathing to tai chi and repetitive prayer.

Raven : You’ll find how to challenge negative thoughts and avoid jumping to conclusions. And,
if you’ve heard about the power of visualization and meditation, but don't know where to start,
the report will show you. 

Reign : One way is to invoke the relaxation response, through a technique that was first
developed in the 1970s at Harvard Medical School by cardiologist Dr. Herbert Benson.

Cpop : The relaxation response is a state of profound rest that can be elicited in many ways,
including meditation, yoga, and progressive muscle relaxation.Breath focus is a common feature
of several techniques that evoke the relaxation response. The first step is learning to breathe
deeply.

Justine : Now let us first do a mini-activity and as we move forward to our discussion we will
have more. Let’s begin with finding your comfortable spot. And Now let’s watch to the video,
and follow through

 Plays 1 minute video – headspace send ko link cheka

KC: So how did you guys feel after that mini-activity? Did you guys know that Proper breathing
goes by many names. You may have heard it called diaphragmatic breathing, abdominal
breathing, or belly breathing. When you breathe deeply, the air coming in through your nose
fully fills your lungs, and you will notice that your lower belly rises.

Reign: The ability to breathe so deeply and powerfully is not limited to a select few. This skill is
inborn but often lies dormant. Reawakening it allows you to tap one of your body's strongest
self-healing mechanisms.
Ivan: For many of us, deep breathing seems unnatural. There are several reasons for this. For
one, body image has a negative impact on respiration in our culture. A flat stomach is considered
attractive, so women (and men) tend to hold in their stomach muscles.This interferes with deep
breathing and gradually makes shallow "chest breathing" seem normal, which increases tension
and anxiety.

Kyla: Another reason is that our culture often rewards us for stifling strong emotions. Boys and
men are exhorted not to cry. What happens when you hold back tears, stifle anger during a
charged confrontation, tiptoe through a fearful situation, or try to keep pain at bay?
Unconsciously, you hold your breath or breathe irregularly.

Justine: Shallow breathing limits the diaphragm's range of motion. The lowest part of the lungs
doesn't get a full share of oxygenated air. That can make you feel short of breath and anxious.

Cpop: While Deep abdominal breathing on the other hand encourages full oxygen exchange —
that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, it
can slow the heartbeat and lower or stabilize blood pressure.

raven: As you breathe in, the diaphragm drops downward, pulling your lungs with it and pressing
against abdominal organs to make room for your lungs to expand as they fill with air. As you
breathe out, the diaphragm presses back upward against your lungs, helping to expel carbon
dioxide *insert picture*

kyla: Here's how to take a deep, healing, diaphragmatic breath:

First steps. Find a comfortable, quiet place to sit or lie down.

Start by observing your breath.

First take a normal breath.

Now try taking a slow, deep breath. Keep on breathing….

KC: The air coming in through your nose should move downward into your lower belly.
Let your abdomen expand fully. Now breathe out through your mouth (or your nose, if
that feels more natural).

K: Alternate normal and deep breaths several times.

KC: Pay attention to how you feel when you inhale and exhale normally and when you
breathe deeply. Shallow breathing often feels tense and constricted, while deep breathing
produces relaxation.

HASNAH: Now practice diaphragmatic breathing for several minutes.

Put one hand on your abdomen, just below your belly button.

Feel your hand rise about an inch each time you inhale and fall about an inch each time you
exhale.
Your chest will rise slightly, too, in concert with your abdomen. Remember to relax your belly so
that each inhalation expands it fully.

KC: Breath focus in practice.

ANNA : Once you've taken the steps above, you can move on to regular practice of breath focus.

Close your eyes

As you sit comfortably with your eyes closed, blend your breathing with helpful imagery think of
a word or phrase that will help you relax

Imagine that the air you breathe in washes peace and calm into your body.

As you breathe out, imagine that the air leaving your body carries tension and anxiety away with
it.

As you inhale, try saying this phrase to yourself: "Breathing in peace and calm."

And as you exhale, say: "Breathing out tension and anxiety."

Now open your eyes.

When you first start, 10 minutes of breath focus is a reasonable goal. Gradually add time until
your sessions are about 15 to 20 minutes long.
That’s it thank uuu