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.
Place your right hand on your abdomen, right at the waistline, and put your left hand on your chest, right in the center.
Without trying to change your breathing, simply notice how you are breathing. Which hand rises the most as you inhale – the hand on your chest or the hand on your belly?
Gently place both of your hands on your abdomen and shift your breathing there. Notice how your abdomen rises with each inhalation and fall with each exhalation.
Breathe in through your nose and out through your mouth.
Now we are going to begin a controlled breathing activity. We will breathe in for four counts and out for four counts. Breathe in . . . two . . . three . . . four, and out . . . two . . . three . . . four. (Repeat) Breathe in . . . two . . . three . . . four, and hold. Try to feel your heart beating in your chest. And breathe out.
Follow that pattern on your own, counting your breaths in and out.
Find a spot on your body that is tense.
As you breathe in deeply, focus all of the oxygen and blood to the tension. Say to yourself, "Breathe in relaxation" before you inhale.
Breathe out from your abdomen and say to yourself, "Breathe out tension."
Continue. Let each affirmation work to reduce the tense spots on your body.
Now imagine yourself walking alone in the early morning along a path in a primeval forest through a gauntlet of towing pine trees. Each step you take is softly cushioned by a bed of golden-brown needles. Quietness consumes these surroundings and then is broke by the melody of a songbird. As you stroll along at a leisurely pace, you focus on the sweet, clean scent of the evergreens, the coolness of the air, the warmth of the sun as it peeks through the trees, and the gentle breeze as it passes through the boughs of the pines and whispers past your ears.
Off in the distance, you hear the rush of water cascading over weathered rocks, babbling as it moves along. Yards ahead, a chipmunk perches on an old decaying birch stump along the side of the path, frozen momentarily to determine its next direction. Then in the blink of an eye, it disappears under the ground cover, and all is silent again.
As you continue to walk along this path, you see a clearing up ahead, and you notice your pace pick up just a little to see what is there. First boulders appear, then behind them, a deep blue mountain lake emerges from behind the rocks. You climb up on a boulder to secure a better view and find a comfortable spot carved out of the weathered stone to sit and quietly observe all the elements around you.
The shore of the lake is surrounded by a carpet of tall green grass and guarded by a host of trees: spruce, pine, aspen and birch. On top of one of the spruce trees, an eagle leaves his perch, spreads its wings to catch the remains of a thermal current, and gracefully glides over the lake. On the far side of the lake, off in the distance, dwarfing the tree line, is a rugged stone-faced mountain. The first snows of autumn have dusted the fissures and crevasses, adding contrast to the rocks' features. The color of the snow matches the one or two puffy white clouds and early-morning crescent mood that interrupts an otherwise cloudless day. A slight warm breeze begins to caress your cheeks and the backs of your hands.
The slight breeze sends tiny ripples across the surface of the lake. As you look at the water's surface, you realize that this body of water, this maintain lake, is just like your body, somewhat calm, yet yearning to be completely relaxed, completely calm.
Focus your attention on the surface of the water. The ripples you observe represent or symbolize any tensions, frustrations, or wandering thoughts that keep you from being completely relaxed. As you look at the surface of this mountain lake, slowly allow the ripples to dissipate, fade away, disappear. To enhance this process, take a very slow deep breath and feel the relaxation it brings to your body as you exhale. And as you exhale, slowly allow the ripples to fade away, giving way to a calm surface of water.
As you continue to focus on this image, you see the surface of the lake becoming more and more calm, in fact very placid, reflecting all that surrounds it. As you focus on this image, realize that this body of water is like your body. Sense how relaxed you feel as you see the surface of the lake remain perfectly still, reflecting all that is around it. The water's surface reflects the images of the green grass, the trees, the mountain face, even the clouds and crescent mood. Your body is as relaxed as this body of water, this mountain lake. Try to lock in this feeling of calmness and etch this feeling on your memory so that you can call it up to your conscious mind when you get stressed or frustrated. Remember this image so that you can recall the serenity you have created to promote a deep sense of relaxation, and feel your body relax just be thinking of the solitude of this mountain lake.
Now slowly bring yourself to consciousness. Open your eyes and notice your surroundings. Very slowing, let your breathing return to normal, and when you feel ready, return to your chair.
Achieve a deep state of relaxation. Choose a relaxing suggestion such as, "I am calm," or "I can do this, " or "I will be myself when I am on a date." Repeat the suggestion to yourself thoughtfully and meaningfully while breathing slowly and deeply. After repeating the suggestion several times, gradually come out of the deep state of relaxation.
