Relaxation Exercise

Relaxation exercises are effective techniques for reducing stress. These exercises help you to feel less tense and more relaxed. The result is a greater sense of physical and emotional well-being. A brief relaxation activity requires 60 to 90 seconds, so it can be done easily and quickly on the job, in the car, or in a few minutes of free time at home.

Step 1. Assume a passive and comfortable position. Although sitting may be most conducive to relaxation, you can do these exercises while standing, riding in a car, lying down, or as you prepare for an anticipated stressful event.

Step 2. Practice one or more of the following activities several times each day. This will help keep you calm, and will reduce tension when it occurs.

• Deep breathing: Exhale slowly, and tell all your muscles to relax. Say as you exhale, "I feel tension and energy flowing out of my body". Repeat the above exercise five or six times and you'll become more relaxed.
• Whole body tension: Tense every muscle in your body, stay with that tension, and hold it as long as you can without feeling any pain. Slowly release the tension and very gradually feel it leave your body. Repeat three times. Notice how your feelings change.
• Shoulder shrugs and head rolls: Try to raise your shoulders up to your ears. Hold for the count of four, then drop your shoulders back to normal position. Rotate your head and neck. Vary this by rotating your shoulders up and down, and head and neck around--first one way, then the other, then both at the same time.
• 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. Notice that your breathing becomes regular as you relax.

Some relaxation exercises work better for some people than others. Practice whatever exercises seem to fit you best.
Information found at: http://www.cdc.gov/nasd/docs/d000001-d000100/d000011/d000011.html