Being able to relax is an important part of feeling well both physically
and mentally. Relaxation techniques such as controlled breathing can calm you down when you're feeling stressed but learning
to relax and finding time to practice it every day will help you to feel generally less stressed. Taking 10 minutes each day
to try a relaxation technique will mean that you will begin to feel calmer and you will be less likely to react to stressful
situation and more able to deal with daily hassles.
Read this information and experiment with the different techniques. Not all of the techniques will
be beneficial for everybody and some people may experience more benefit than others but most people will gain something from
learning how to relax.
7-11 Breathing
This exercise is designed to regulate your breathing when your stress
levels begin to rise.
- Assume a comfortable position if possible and close your eyes if you wish.
- Take a slow breath in to the count of 7.
- Hold for a few seconds.
- Release your breath out slowly to the count of 11.
- Hold for a few seconds.
- Repeat as necessary until you feel yourself calm down.
'Brown paper bag' breathing
This breathing technique is based on the old technique of using a brown paper bag to slow down your
breathing and reduce the excessive amount of oxygen you may have taken into your body during a panic attack.
- Cover your mouth and nose by cupping your hand over them as soon as you
feel that you are beginning to overbreathe.
- Using the 7-11 breathing technique (above) breathe in and out 3 times.
- Uncover your mouth for a few seconds.
- Recover your mouth and repeat as neccessary until your breathing has returned to a more normal rhythym
and rate.
Body Scan
This exercise can be used before a stretching or tensing exercise, or used as a method of relaxation
in its own right.
- Assume a comfortable position and close your eyes.
- Take a few long, slow, deep breaths.
- Focus your mind on how your body feels and scan up from your feet to your
head identifying areas that are causing you discomfort.
- Taking each area of discomfort, starting with the lowest point first:
- Take a long, deep breath to the count of 7.
- Focus on the area of discomfort.
- Exhale to the count of 11 in a slow and controlled manner, imagining your discomfort flowing out
of your body with the exhaled air.
- Repeat for each area of discomfort as many times as neccessary to feel an improvement before moving
on to the next.
Stretching
Stretching exercise help to keep muscles toned and supple, preventing aches and reducing tension.
- For a full body stretch lay down and stretch your back as far as you can without discomfort.
- Keeping the back stretched, stretch your legs, feet and toes; then your arms hands and fingers; then
your neck, head and face until your body is at full stretch.
- Hold for the count of 5.
- And relax!
- Repeat as necessary.
Progressive muscular relaxation
You might find it useful to do a body scan exercise before this.
- Assume a comfortable position and close your eyes.
- Take several deep, slow breaths.
- Focus your mind on each of the following body parts in turn tensing them as hard as you can before
you relax them.
- Feet
- Ankles
- Lower legs
- Knees
- Upper legs
- Bottom
- Lower back
- Lower abdomen
- Sides of torso
- Tummy and back
- Chest
- Shoulders
- Upper arms
- Lower arms
- Wrists and hands
- Neck
- Head and face
When you have completed this technique, enjoy the feeling of relaxtion for a few moments before bringing
yourself slowly back round.
Meditative Stretching
This technique can be extremely relaxing and is particularly useful for those
who have mobility problems that may restrict their ability to do other relaxation techniques.
- Assume a comfortable position and close your eyes.
- Imagine your whole body is curled up in ball; your spine is curled round and contracted; your legs
are bent up to your tummy; your arms are pulled in tightly towards your chest; your head is bent right down.
- Focus on this thought for a few moments.
- Now imagine yourself beginning to uncurl; your spine straightens and becomes longer and longer; your
legs, ankles and feet uncurl; then your arms, wrists and hands; and your head lifts and your neck extends.
- Focus on this feeling for a few moments.
- Now imagine your body, arms, legs and neck are becoming longer and longer, flowing into the distance.
- Enjoy the feeling of relaxation for a few moments before slowly and gently bringing yourself back round.
Guided Meditation
The purpose of this technique is to distract us from our negative thoughts
and to transport us away from them. To practice this meditation you will first need to devise your own guide, perhaps incorporating
your favourite places, people, smells, sounds, sensations and emotions to create an idyllic place for you to travel to.