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QRT – Quick Relaxation Technique
QRT – Quick Relaxation Technique
Introduction
Quick Relaxation Technique (QRT) – Introduction
- 01 The Quick Relaxation Technique (QRT) is a simple yet highly effective yogic relaxation practice that harmonizes breathing with abdominal movement, promotes deep relaxation, and prepares the mind for meditation.
- 02 QRT consists of three stages: observing the natural breath, synchronizing the breath with abdominal movement, and experiencing the effects of the practice through mindful awareness.
Preparation
Preparation for Quick Relaxation Technique
- 03 Lie comfortably on your back in Shavasana (Corpse Pose).
- 04 Keep the feet about 1 to 1½ feet (30–45 cm) apart. Place the arms comfortably beside the body, about 6–8 inches (15–20 cm) away from the waist, with the palms facing upward. Close your eyes gently and allow the entire body to relax completely.
- 05 Bring your awareness to the whole body and consciously release all muscular tension.
Stage One
Observing the Natural Breath
- 06 Now gently shift your attention to the navel region.
- 07 Simply observe your natural breathing without making any effort to change it.
- 08 Notice the gentle rise and fall of the abdominal muscles.
- 09 Observe the breath flowing in and flowing out.
- 10 You may notice that sometimes the inhalation is longer than the exhalation, while at other times the exhalation is longer than the inhalation. The breathing may not yet be rhythmic or synchronized with the movement of the abdomen.
- 11 Simply observe these natural variations without attempting to control them.
Stage Two
Synchronizing Breath with the Abdomen
- 12 Now begin to consciously coordinate your breathing with the movement of the abdomen.
- 13 As you inhale, gently expand the abdomen.
- 14 As you exhale, allow the abdomen to contract.
- 15 Keep your complete awareness on the navel.
- 16 Feel the abdomen expanding like a balloon as you breathe in, and gently shrinking as you breathe out.
- 17 Continue breathing slowly and comfortably. Take your own time.
- 18 Do not force the breath. Simply ensure that the abdomen expands fully during inhalation and relaxes completely during exhalation.
- 19 Allow the breath and the abdominal movements to become smooth, natural, and perfectly synchronized.
Stage Three
Experiencing Deep Relaxation
- 20 Now stop making any conscious effort. Simply observe the natural effects of the practice.
- 21 Notice that the abdominal movements and breathing have now become automatically synchronized.
- 22 As you inhale, the abdomen expands naturally. As you exhale, it gently contracts without any effort.
- 23 Remain aware of this effortless coordination.
- 24 Feel the life-giving energy entering the body with every inhalation.
- 25 As you exhale, experience complete relaxation spreading throughout the body.
- 26 Imagine every cell receiving fresh oxygen during inhalation.
- 27 As you breathe out, feel carbon dioxide, metabolic waste, tension, and fatigue leaving every cell of the body.
- 28 With every breath, allow relaxation to penetrate deeper within.
- 29 With every exhalation, let go of all physical, mental, and emotional tension.
- 30 Experience profound calmness and complete relaxation throughout the body.
A-Kara Chanting
A-Kara Chanting for Deeper Relaxation
- 31 To deepen this state of relaxation, practice A-Kara chanting.
- 32 Take a slow, deep inhalation.
- 33 As you exhale, chant a long, gentle sound:
- 34 “a………………………………………………………………………………… ”
- 35 Repeat the chant twice.
- 36 Feel the vibrations primarily in the lower part of the body, especially around the abdomen and pelvic region.
- 37 As the vibrations gradually subside, experience the entire body becoming lighter, quieter, and more deeply relaxed.
- 38 Allow every cell of the body to rest in profound peace.
Benefits
Benefits of Quick Relaxation Technique (QRT)
- Helps harmonize breathing with abdominal movement.
- Promotes deep physical relaxation and mental calmness.
- Develops awareness of natural breathing patterns.
- Encourages smooth and comfortable abdominal breathing.
- Helps release physical, mental, and emotional tension.
- Supports mindful awareness and prepares the mind for meditation.
- A-Kara chanting may help deepen the experience of relaxation and inner stillness.
Guidelines
Practice Guidelines
- Begin by lying comfortably in Shavasana (Corpse Pose).
- Observe your natural breath without trying to change it during Stage One.
- During Stage Two, coordinate abdominal expansion with inhalation and abdominal contraction with exhalation.
- Keep your breathing slow and comfortable without forcing it.
- During Stage Three, stop consciously controlling the movement and observe the natural coordination of breath and abdomen.
- Practise A-Kara chanting with a slow, deep inhalation followed by a long, gentle sound during exhalation.
Precautions
Precautions During Practice
- Do not force or strain your breathing.
- Keep the abdominal movements gentle and comfortable.
- Stop consciously coordinating the breath if you feel discomfort and return to natural breathing.
- If lying flat causes discomfort, use suitable support to remain comfortable.
- If you have a medical condition or concerns about practising, consult a qualified healthcare professional or yoga expert.
Tip
Keep your awareness gently focused on the navel and the movement of the abdomen. Do not force your breathing. Allow the breath and abdominal movements to become smooth and naturally synchronized, then observe the deep relaxation that follows.
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