Ideal Flexibility Total Body Relaxation

Total Body Relaxation

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This article will explain our formula for total body relaxation – (I+P)4s, H6s, (Ex+SRC)8s = TBR

The formula is fancy. Releasing body tension is easy!

This is an update to the 4-7-8 relaxation breathing technique, adding to it the benefits of mindful pandiculation for the goal of total body relaxation.

Before we jump into this, get familiar with pandiculation. Check out our last article titled, “Body Elation with Body Pandiculation”

TBR = Total Body Relaxation
I = Inhale
P = Pandiculation
s = seconds
H = Hold
Ex = Exhale
SRC = Slow Release Contraction/Pandiculation

Total Body Relaxation Formula

The Formula Explained

(I+P)4s, H6s, (Ex+SRC)8s = TBR

Whenever you inhale, do so through your nose. Exhaling should be done through your mouth.

  1. Inhale and “Pandiculate” over 4 seconds
  2. Next, Hold your breath and pandiculation (contraction and limb expansion) for 6 seconds
  3. Then, over 8 seconds, Exhale and Slowly Release the Contraction/Pandiculation.
  4. Enjoy Total Body Relaxation!

You may also try this variation, which is favored by Rick Hall:
(I+P)5s, H5s, (Ex+SRC)8s = TBR
(Inhale/Pandiculate for a 5-count. Hold for a 5-count. Exhale and Release the Contraction/Pandiculation over an 8-count)

Or incorporate the 4-7-8 technique:
(I+P)4s, H7s, (Ex+SRC)8s = TBR

If you are experiencing serious stress or muscle tension, you will probably experience some level of relaxation, yet come short of total relaxation. However, over time, you can come closer or even experience that level of relaxation. Just keep at it.

This formula is a quick and easy way to release built-up stress and tension in your muscles and can be performed just about anywhere.

Tips

When inhaling, do so through your nostrils. Do the best you can guessing the seconds in each step. Practice this often and you will enjoy a notable reduction in stress and tension, as well as a restored sense of focus and clarity.

Let’s Recap

  1. Read our article, “Body Elation with Body Pandiculation“. Mindful pandiculation itself will be a great benefit to you.
  2. Inhale and “pandiculate” over a 4 second period of time.
  3. Hold the inhale and pandiculation for 6 seconds.
  4. Then slowly release the inhale and pandiculation state over an 8 second period of time.
  5. Do this as often as needed and adjust the timing to best suit you.
  6. Enjoy the extra relaxation, reduced tension, and even improved clarity and focus.

At Ideal Flexibility, we have a number of great tools for reducing muscular tension and pain, not to mention enhanced flexibility, mobility and athletic performance. Many of these tools (techniques) are easily learned allowing our clients to continue their progress at home.

Go right to our booking page to request an appointment or send us a message through our contact form.

Enjoy these core services at Ideal Flexibility: Neural Reset Therapy® (NRT), Flexibility Training and Massage Therapy.

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