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Relaxation Techniques

The document discusses different relaxation techniques for reducing stress, including deep breathing and progressive muscle relaxation. Deep breathing focuses on full, cleansing breaths and is easy to practice anywhere. Progressive muscle relaxation systematically tenses and relaxes different muscle groups. While relaxation techniques work differently for different people, regular practice of techniques like deep breathing and progressive muscle relaxation can help reduce stress and anxiety and improve overall health and well-being.

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Kannan
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157 views

Relaxation Techniques

The document discusses different relaxation techniques for reducing stress, including deep breathing and progressive muscle relaxation. Deep breathing focuses on full, cleansing breaths and is easy to practice anywhere. Progressive muscle relaxation systematically tenses and relaxes different muscle groups. While relaxation techniques work differently for different people, regular practice of techniques like deep breathing and progressive muscle relaxation can help reduce stress and anxiety and improve overall health and well-being.

Uploaded by

Kannan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Finding the best relaxation technique for you

For many of us, relaxation means flopping on the couch and zoning out in front of
the TV at the end of a stressful day. But this does little to reduce the damaging
effects of stress. Rather, you need to activate your body’s natural relaxation
response, a state of deep rest that puts the brakes on stress, slows your
breathing and heart rate, lowers your blood pressure, and brings your body and
mind back into balance. You can do this by practicing relaxation techniques such
as deep breathing, meditation, rhythmic exercise, yoga, or tai chi.

While you may choose to pay for a professional massage or acupuncture


session, for example, most relaxation techniques can be done on your own or
with the aid of a free audio download or inexpensive smartphone app. It’s
important to remember, however, that there is no single relaxation technique that
works for everyone. We’re all different. The right technique is the one that
resonates with you, fits your lifestyle, and is able to focus your mind to elicit the
relaxation response. That means it may require some trial and error to find the
technique (or techniques) that work best for you. Once you do, regular practice
can help reduce everyday stress and anxiety, improve your sleep, boost your
energy and mood, and improve your overall health and wellbeing.

Relaxation technique #1: Deep breathing


With its focus on full, cleansing breaths, deep breathing is a simple yet powerful
relaxation technique. It’s easy to learn, can be practiced almost anywhere, and
provides a quick way to get your stress levels in check. Deep breathing is the
cornerstone of many other relaxation practices, too, and can be combined with
other relaxing elements such as aromatherapy and music. While apps and audio
downloads can guide you through the process, all you really need is a few
minutes and a place to sit quietly or stretch out.

How to practice deep breathing


• Sit comfortably with your back straight. Put one hand on your chest and
the other on your stomach.

• Breathe in through your nose. The hand on your stomach should rise.
The hand on your chest should move very little.

• Exhale through your mouth, pushing out as much air as you can while
contracting your abdominal muscles. The hand on your stomach should
move in as you exhale, but your other hand should move very little.
• Continue to breathe in through your nose and out through your mouth.
Try to inhale enough so that your lower abdomen rises and falls. Count
slowly as you exhale.

If you find it difficult breathing from your abdomen while sitting up, try lying
down. Put a small book on your stomach, and breathe so that the book rises as
you inhale and falls as you exhale.

Why breathe from your belly?

Belly breathing stimulates the vagus nerve, which runs from the head down the
neck, through the chest, and to the colon. This activates your relaxation
response, reducing your heart rate and blood pressure and lowering stress
levels.
Source: Harvard Men’s Health Watch, May 2019

#2: Progressive muscle relaxation


Progressive muscle relaxation is a two-step process in which you systematically
tense and relax different muscle groups in the body. With regular practice, it
gives you an intimate familiarity with what tension—as well as complete
relaxation—feels like in different parts of your body. This can help you react to
the first signs of the muscular tension that accompanies stress. And as your body
relaxes, so will your mind.

Progressive muscle relaxation can be combined with deep breathing for


additional stress relief.

Practicing progressive muscle relaxation


Consult with your doctor first if you have a history of muscle spasms, back
problems, or other serious injuries that may be aggravated by tensing muscles.

Start at your feet and work your way up to your face, trying to only tense those
muscles intended.

• Loosen clothing, take off your shoes, and get comfortable.

• Take a few minutes to breathe in and out in slow, deep breaths.

• When you’re ready, shift your attention to your right foot. Take a moment
to focus on the way it feels.
• Slowly tense the muscles in your right foot, squeezing as tightly as you
can. Hold for a count of 10.

• Relax your foot. Focus on the tension flowing away and how your foot
feels as it becomes limp and loose.

• Stay in this relaxed state for a moment, breathing deeply and slowly.

• Shift your attention to your left foot. Follow the same sequence of
muscle tension and release.

• Move slowly up through your body, contracting and relaxing the different
muscle groups.

• It may take some practice at first, but try not to tense muscles other than
those intended

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