Lesson 788: Breathing and Relaxation Exercises to Clear Anxiety
Course duration:70 minutes
This course provides breathing and relaxation exercises to clear anxiety. Learners will use slow breathing, neck and shoulder relaxation, and grounding techniques before, during, and after the process to reduce anxiety peaks. Slowing down the body first makes it easier to begin and sustain the action. The focus of the practice is safety, slowness, and feasibility; it does not aim to achieve all changes at once. Please record each action, change in anxiety, and change in location to create a reviewable practice track.
○ Course topic audio
Lesson 788: Breathing and Relaxation Exercises to Clear Anxiety
Click to view the read-aloud text
It's normal to experience anxiety before and after clearing away stress. The more important the item, the more likely it is to trigger a physical reaction. You don't need to tough it out; you can first use breathing and relaxation to lower your body's alarm bells. When your body is calmer, your decisions will be clearer. Focus on understanding, pausing, and choosing in your "breathing and relaxation exercises for clearing away anxiety," rather than blaming yourself. Prepare a small piece of paper and write down the one thing you most want to practice today, and then write down a minimum version that you can complete. This way, even if you're not feeling well, you still have a path to follow. You can think of today's practice as a gentle companionship, not a harsh exam. Choose a very small entry point, give yourself a manageable scope, and then do it with steady movements. If you feel resistance, frustration, or reluctance during the process, don't rush to deny it; just gently acknowledge: I'm feeling a little uncomfortable right now, but I can still continue slowly. When you're willing to stop and observe, you're no longer completely carried away by old habits. Even just pausing for ten more seconds, seeing one more thought, or making one more record are all part of the recovery. Please include these small changes; they are slowly accumulating. If you can't do something at a certain step, don't immediately give up. You can retreat to smaller goals, such as tidying up only one corner, judging only three items, or writing down only one feeling. Recovery requires flexibility, not forcing yourself. The gentler you adjust your methods, the easier it is for new habits to stay. When you finish practicing, give yourself a simple wrap-up. You can drink some water, wash your hands, open the window, or write down what you accomplished today on a piece of paper. This wrap-up will remind your body: I've done a little, and I can stop here for today. Remember, change isn't about overturning the past all at once, but about gradually returning life to yourself through gentle practice. You don't need to prove to anyone that you'll get better immediately; you just need to give yourself more understanding, more order, and more breathing space today. Taking it slow doesn't mean standing still; it means you're finally starting to move forward in a way that doesn't harm you. As long as you see even a little more than yesterday, it's already worth acknowledging. Please carefully count these small efforts; they are not superfluous comforts, but evidence that new habits are forming.
AI Healing Q&A
Describe to the AI the most difficult item, thought, or space to deal with today, focusing on physical relaxation to clear anxiety. Let the AI break it down into context, thought, emotion, physical reaction, urge to hoard, and small alternative actions, generating a gentle alternative phrase to remind yourself that you don't need to hoard for security. The practice emphasizes safety, slowness, and feasibility, not aiming for complete change all at once.
○ Music therapy guidance
Music therapy revolves around physical relaxation to clear anxiety. Choose music with a steady rhythm and gentle melody, listen for three minutes first, then focus on a very small area. While listening, observe your breathing, shoulder and hand tension, and anxiety score, using the music as a stable signal to start, pause, and end. The key to this practice is safety, slowness, and feasibility; don't aim for complete change in one go. Record your anxiety score, physical reactions, and spatial changes before and after the activity.
○East-West Healing Tea Drinks
Recommended drink: Chrysanthemum tea. Reason for recommendation: Chrysanthemum tea clears the liver and improves eyesight, suitable for drinking when eyes are tired after looking at old photos, documents, and labels, helping to refresh the mind. Instructions: Steep 2-3 chrysanthemum flowers in hot water for 5-10 minutes and drink in the afternoon. Coordinate drinking with three slow breaths, noting changes in anxiety before and after the process. Suitable as a short pause before and after clearing up, helping to stabilize movements.
○ Healing Recipes
Olive lentils cooked in olive oil
Lentils cooked in olive oil are mild and filling, perfect for replenishing energy after a lot of decision-making. Lentils provide plant-based protein, while olive oil adds a smooth texture, helping the person organizing regain stability from fatigue rather than ending the exercise with giving up. Rest can be scheduled after consumption before deciding on the next step. Simultaneously, a small-scale organizing journal can be taken to observe changes in the body, emotions, and surroundings. When consuming this dish, the day's goals can be narrowed down to a specific area to avoid overexertion.
Plant protein | Moist and filling | Decision support
Open the healing recipe
◉ Western Dietary Therapy · Legumes · 48. Olive Lentils (cooked in olive oil)
I. Recommended Dietary Therapy and Reasons
Recommended dishes:Olive lentils cooked in olive oil
Recommended reasons: Lentils cooked in olive oil are mild and filling, perfect for replenishing energy after a lot of decision-making. Lentils provide plant-based protein and fiber, olive oil adds a smooth texture, and onions and herbs complete the flavor. It helps those feeling exhausted regain stability, rather than ending the exercise by giving up.
2. Recipe and Method
Recipe (1–2 servings):
- 80 g of lentils
- 600 ml of clean water
- A little onion
- 1 tsp olive oil
- One bay leaf (optional)
- A pinch of salt
practice:
- Clean the main ingredients thoroughly and cut them into chunks, slices, or soak them in advance as needed.
- Prepare a small pot, baking tray, or frying pan, and choose to boil, stew, bake, or mix depending on the type of recipe.
- First process grains, beans, root vegetables, or protein ingredients that require a longer heating time.
- Season with olive oil, herbs, lemon juice, honey, or a pinch of salt, keeping it light and not too strong.
- Simmer, lightly roast, or gently stir over medium-low heat to allow the ingredients to soften and release their aroma.
- After finishing, let it sit for 2–3 minutes to allow the temperature to drop slightly, resulting in a smoother texture.
- Eat it slowly in small portions, as a support meal to stabilize your body before and after the process.
3. Small rituals for body and mind
When preparing olive oil lentils, you can first observe the color, aroma and texture of the ingredients, and gradually shift your attention from the cluttered space, the coming and going of items and external evaluations back to the action in your hands.
As you heat, stir, or plate, slow down and feel the scattered ingredients gradually come together to form a palatable whole. Remind yourself: I don't need to clean everything at once; I only need to complete one manageable small step.
When you take your first bite, focus on the warmth, softness, fragrance, or fullness to let your body know that it is safe and bearable, and you can relax a little.
4. Dietary Therapy Experience Record
- Record the time of consumption: before, during, or after tidying up, or before bedtime for mental and physical relaxation.
- Observe whether there are any changes in stomach burden, satiety, mental stability, and anxiety intensity within 30–60 minutes after consumption.
- If you consume it after cleaning, sorting, discarding, or reviewing, you can record whether olive oil-cooked lentils help reduce fatigue and restore a sense of control over your body.
V. Instructional Videos (approximately 3–5 minutes)
Video Title:Olive Lentils - A mild and stable light and nutritious dish
6. Precautions
- Green beans need to be cooked until completely soft.
- Those with sensitive stomachs should reduce the portion size.
- It can be served with rice or whole wheat bread.
- Do not eat too much at one time to avoid overeating or putting extra strain on your stomach.
- For first-time users, it is recommended to try a small amount and observe the body's reaction.
- This product is best consumed in small amounts and slowly to avoid excessive intake at one time.
hint:This recipe is for daily physical and mental well-being and is not a substitute for any medical diagnosis or treatment. If you have chronic illnesses, are pregnant, have food allergies, are taking medication, or have special nutritional restrictions, please prioritize following the advice of your healthcare provider and nutritionist.
Mandala Viewing Healing
Mandala visualization revolves around physical relaxation to clear anxiety. Choose an image with a clear center and orderly hierarchy, and slowly look from the outer circle towards the center, then back from the center to the whole. During practice, do not analyze whether the image is good or bad; simply experience the visual process from chaos to order, helping your attention return to boundaries and a sense of space. The key to this practice is safety, slowness, and feasibility; do not aim for complete change in one go.
● AI Dynamic Geometric Vision Focus and Emotion Regulation Engine ●
AI Dynamic Geometric Vision Focus and Emotion Regulation Engine · v7.0.0
Before we begin, I'd like to know how you feel right now.
There is no standard answer; just choose the one that best reflects how you feel right now.
The experience is over. Tell us how you feel now.
There is still no standard answer; just choose the one that best reflects how you feel right now.
#FF5252
After the fluorescent line crawling is completed and stopped, first select a color, then click on the closed area in the graphic to fill in the color.
AI Digital Mandala Interactive Focus Engine
A–Z Free Selection · Layered Lines · 60 Color Fills
AI Digital Mandala Static Focus EngineAZ Image Coloring · 60 Colors
○ Calligraphy and engraving therapy practice
This calligraphy and engraving therapy exercise revolves around "relaxation to clear anxiety." No fixed sentences are prescribed; learners can choose 2 to 6 words from the course title, personal goals, or their feelings about the day. When writing, slow down the beginning, middle, and end of each stroke, observing whether you are rushing to finish, fill the page, or complete the task immediately. The focus of the exercise is to let the strokes help slow down your breathing, rather than striving for a complete piece.
○ Art Therapy Guidance
Art therapy is designed around physical relaxation to clear anxiety. Draw a room, drawer, or desktop, gradually creating a passageway, a blank space, and a usable area from a crowded state. Finally, write, "I can restore space little by little," using the drawing to practice moving from a feeling of loss of control to an organized order. The focus of the practice is safety, slowness, and feasibility; it doesn't aim for complete change all at once.
Please log in before submitting your drawings and feelings.
○ Diary Healing Suggestions
Journaling therapy revolves around recording physical relaxation to clear anxiety. Write down a small area and an item you dealt with today, the reason for keeping it, your anxiety level, and your final decision. Also, record whether your body relaxed, whether the space became clearer, and a small step you can take tomorrow, making the experience visible. The key to this practice is safety, slowness, and feasibility; it doesn't aim for complete change all at once.
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May you gradually return to a more stable, clear-headed, and gentler version of yourself through today's practice.