Relaxation Techniques

DEEP BREATHING

Take a Deep Breath and Relax When you're under stress, you muscles tense, and your breathing becomes shallow and rapid. One of the simplest (and best) ways to stop this stress response is to breathe deeply and slowly. It sounds simple, and it is. So let's review the mechanics of deep breathing and how it helps us to relax. Breathing Under Stress: When prehistoric humans were in danger of attack, their muscles tensed and their breathing became rapid and shallow, as they prepared to run or fight. Their high level of tension was a means of preparing their bodies for optimum performance. Today, the causes of our "stress" are different, but our stress response is the same. However, since we're not running or fighting, our tension has no release, so our stress response builds. One way to counteract the stress response is to learn how to breathe deeply and slowly - the opposite of how we breathe when under stress.

How Deep Breathing Works: Deep breathing is not always natural to adults. Watch the way a baby breathes: the area beneath the chest goes in and out. Most adults breathe from the chest so less oxygen is take in with each breath. As a result, the blood is forced to move through the system quickly so that enough oxygen gets to the brain and organs (high blood pressure). Deep breathing can reverse these effects. Take some time to practice this kind of breathing each day, especially when you're under stress. You can be sitting, standing, or lying down, but it helps to wear loose, comfortable clothing. Begin by breathing in through your nostrils. Count to five, silently saying the word "in", and let you lower abdomen fill with air. Then count to five, silently saying the word "out", as you let the air escape through pursed lips. Do this breathing for two minutes or more each time.

With practice, you will be able to count slowly to ten or higher. You can increase your relaxation if you imagine breathing in ocean air, the scent of flowers or forest air. By helping you let go of tension, deep breathing can relieve headaches, backaches, stomachaches, and sleeplessness. It releases the body's own painkillers, called endorphins, into the system. It allows blood pressure to return to normal, which is good for your heart. Deep breathing can also allow held-in emotions to come to the surface, so your emotional health benefits too. Use deep breathing anytime, anywhere. It's one of the best techniques for relieving stress.

PROGRESSIVE MUSCLE RELAXATION

Tense, Hold, Relax... Let Go! One of the most common reactions to stress is muscle tension. Deep muscle relaxation helps to relax your entire body from head to toe by first tensing, then relaxing various muscle groups. The whole process takes about 15 minutes and can be done almost anywhere. First, sit or lie down and close your eyes. Then, tense your facial muscles (purse you lips, squeeze your forehead, etc.), hold for 5 seconds, then relax. Move on to the neck and shoulders - tense, hold, relax. Keep doing this for all the major muscle groups - arms, back, stomach, hips, legs, feet.

By the time you're done, your muscle tension will heave drained away and you'll feel revived and refreshed. Remember to continue your deep breathing during your progressive muscle relaxation.

AUTOGENIC RELAXATION

The Power of Suggestion Another technique for relieving stress is autogenic (or self regulating) suggestion. With this technique, you tell yourself how you want to feel. When you feel stressed, sit down, close your eyes and give yourself calming mental suggestions such as: "My arms are light and airy, I am calm and peaceful", "I am relaxed and calm", "My hands are heavy and warm". At each place that you feel tension, take a deep breath and imagine the tension "melting" away on the exhalation. By putting your mind to it, you can talk yourself into a more relaxed, tranquil frame of mind and body.

GUIDED IMAGERY

Daydream Away - It's Okay! Forget what your conscience says - it's okay to daydream. In fact, it can be very good for you. You think about an entire relaxing environment in full detail. For example, if winter snows and rain have gotten you down, the bills are stacked high, and that big test is tomorrow and you haven't started to study, close your eyes and imagine yourself in your favorite vacation spot. Perhaps you're at the lake. Think about the boat swaying on the water, a fish tugging at your line. There's a scent of pine in the air and a warm breeze is rustling in the reeds and brushes. The sun is getting warmer - feel like taking a dip before lunch? Or, maybe you are at the ocean.

Think about laying on the beach under the warm sun. Picture the bright colored beach towel you are laying on, the smell of suntan lotion, the feel of the sand on your toes. Listen to the sounds of the sea-gulls flying above you, and the roar of the waves, as they roll in and out of the beach. The sun feels so warm on your back that you decide to get up and wade into the ocean. Get the idea? Your daydreams can take you away from a stress packed day to a tranquil mental getaway. And just think, this vacation is free !

MEDITATION

Not Just For Gurus. You don't have to be a lover of bean sprouts and Eastern philosophy to enjoy the benefits of meditation. Meditation is just a technique to help you clear stressful thoughts from your mind and give yourself a break. Meditation is most successful when done in a comfortable, private place - free of distractions. Begin by closing your eyes and focusing on one peaceful single-syllable sound or word. The syllable or word is repeated silently or in a low, gentle tone. The purpose of the repetition is to free yourself from logical, externally oriented thoughts by focusing solely on this one stimulus. The purpose of meditation is to help you relax and rest. Therefore, when other thoughts enter you mind, let go of them and return to the one work you've selected. You should not scrutinize your performance or try to force yourself to feel an immediate "response", because this may well prevent the response from occurring. In essence, through meditation, you're erasing your mind's slate of "shoulds, coulds, do's and don'ts", and allowing yourself the luxury of a peaceful break.

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