Relate and Reflect Counselling

Welcome to Relate & Reflect Counselling! At the heart of our practice are two core beliefs: Relate - the belief in the healing potential of the therapeutic relationship... Reflect - the belief that meaningful reflections have the potential to transform the way we view ourselves and the world around us - Amber Mercer M.A., RCC, CCC Founder

Image via @thementalwellnesshop

Diaphragmatic Breathing or Belly Breathing The diaphragm is a large, muscle located at the base of the lungs. Taking slow deep breaths from this part of your body can help increase relaxation and reduce the bodies stress response. When we are stressed both our heart and breathing rates increase. Taking full, deep, belly breaths interrupts the stress response and sends the message to your brain and body to calm down and relax. ... Putting it into Practice: 1. Sit or lie down in a comfortable position. 2. Place one hand on your belly, just underneath your rib cage, and place the other hand on your chest. 3. Take a deep breath in through your nose, and feel your belly rise pressing your hand outward while your chest remains still. 4. Exhale deeply through your mouth almost as if you were blowing a bubble with some gum, or blowing up a balloon. Feel the hand placed on your belly move gently in. 5. Taking your time, continue with this process, allowing yourself space to breathe and relax. Notice how your body feels after having taken a few moments to just breathe.

You are precious just as you are! Image quote credit to - Anis Mojgani