What you can expect from a
Breathe Well ~ Feel Better Session

Breathe Well ~ Feel Better sessions are gentle, calming and energizing

During a Breathe Well ~ Feel Better session you will learn the physiology and psychology of better breathing, discover your own breathing pattern and how to improve it, learn effective techniques of deep relaxation and experience full-body oxygenation.  You will leave the session with a long lasting sense of calm and renewal. As you continue to practice, you will remove the accumulated backlog of old stress and develop true stress-resistance.

These techniques activate the parasympathetic branch of the Central Nervous System.  This has a calming effect on every nerve in the body, and we take plenty of time with deep relaxation prior to the breathing exercises.  Breath work gives you what you need, whether it's rest or more energy, often both ~ an unusual and unique experience.  After a session I often hear my clients say, "I feel relaxed and energized at the same time."

Step 1: Orientation and Discovery

We start with assessing your current breathing pattern and checking for any hyperventilation.  Hyperventilation can be subtle and is harmful, so we have to find out.  Even slight hyperventilation triggers the body's "flight or fight" response and only adds to stress.  Then I train you in the body's natural breath, the "belly" breath (diaphragmatic breath, also known as the abdominal breath) so you can easily do it sitting, standing, and moving around. I will also show you how to take a full "deep breath" without sucking your stomach in and raising your shoulders up around your ears. Then you will learn the basic oxygenation breath, followed by specific oxygenation techniques for swift, effective control over stress and anxiety, including the "emergency breath," which can stop a panic attack.This step can take up to an hour if you are not already familiar with these concepts.

Step 2: Awareness of Tension

_Step two is mindfulness training with body awareness. You will learn some basic grounding techniques to drop quickly out of the mental chatter and into sensation, then find out where your body currently (and probably characteristically) holds its tension. We will use this information during the relaxation part of the session.

Step 3: Deep Relaxation and Guided Imagery

Step three brings full-body progressive relaxation, followed by guided imagery and healing visualizations Steps 2 and 3 together generally take about 30 minutes. This part of the session is also separately available on the audio CD, Relax & Breath for Deep Healing, for home use.

Step 4: Oxygenation

Now we reach the core of our session, full-body oxygenation using a series of customized abdominal breathing rhythms that bring extra oxygen into the blood. The time we spend doing this depends on the feedback your body gives you. At all times, you are in the driver's seat, while I guide and monitor your breathing.
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Step 5: Debriefing

At the end of the session, we spend a few minutes processing your experience and discussing how to best use these exercises for stress-resistance going forward.

If you have even the slightest interest or concern for yourself or others, please give me a call and we can talk about it.  Just the "belly breath" training alone can bring instant relief from many symptoms.  Regular oxygenation practice insures you will become stress resistant and continue to feel your best.  I can train you by phone, no matter where you are.  Tucson residents can request home/hospital visits.

Rates vary. Please ask about available sliding scale, senior, student and veteran discounts for all services:

  • Telephone sessions
  • Office sessions
  • Home visits
  • Deep Healing relaxation CD: $15 by mail, $10 in person or for clients.  For more information about the CD, click here.

Steve Ross, MA, LMFT (CA)*
Mindful Counseling & Consulting
(520) 825-2009
[email protected]
http://www.breathingcoachtucson.com or
​http://www.relaxandbreathe.net

* licensed in California