Relaxation techniques are exercises that help your body reduce stress. The following are pointers to help you with the relaxation techniques.
Position: Get as comfortable as possible. Some of these techniques can be done while waiting in the doctor’s office or at some other time when there’s nothing to do but wait. It is not necessary to lie down to do them.
Attitude: Remain passive. Just watch your mind work. Whatever thoughts come to mind are okay. Do not work at it; just let it happen.
Sounds: Sounds are a natural part of the environment. Just take note of them and let them pass.
Breathing: Focus inward on breathing as a natural, easy process.
- Put your hand on your stomach.
- Take a deep breath that causes your stomach to come out as you breathe in.
- Hold for a count of three.
- Slowly breathe out as your stomach goes in.
- Repeat three to five times.
Imagine Air as a Cloud
- Open your imagination and focus on your breathing.
- As your breathing becomes calm and regular, imagine that the air comes to you as a cloud; it fills you and goes out. You may imagine the cloud to be a particular color.
Pick a Spot
- With your head level and your body relaxed, pick a spot to focus on. Your eyes are open at this point.
- When ready, count five breaths backward. With each breath, allow your eyes to close gradually.
- When you get to one, your eyes will be closed. Focus on the feelings of relaxation.
Counting Ten Breaths Back
- Allow yourself to feel passive and indifferent, counting each breath slowly from ten to one.
- With each count, allow yourself to feel heavier and more relaxed.
- With each exhale, allow the tension to leave your body.
- Try to raise your shoulders up to your ears.
- Hold for a count of four.
- Now drop your shoulders back to a normal position.
- Repeat three times.
- Rotate your shoulders back, down and around, first one way, then the other.
- Do one shoulder, then the other.
- Now do both at the same time.
- Note: This also good for back, arms and neck.
- Stand with feet slightly apart.
- Take a deep breath as you stretch your arms over your head.
- Slowly exhale as you lean forward, bringing arms and head down.
- Do slowly and gently five times.