Relaxation Skills

Relaxation has many benefits. It can help you feel better, think more clearly, and relieve unwanted symptoms of stress, such as headaches and tight muscles. Whether you want to take a break from a stressful day or better manage your stress for the long-term, a regular practice of relaxation can be very effective in returning to a calmer state.

There are many ways to relax. The three methods discussed here are among the simplest and most beneficial: deep breathing, progressive muscle relaxation, and relaxation response.

Deep Breathing

Deep breathing can bring about a feeling of calm when it is purposefully done. It can help you let go of stress and worries and focus quietly on the present moment.

Technique

Place both hands on the lower part of your stomach and breathe in so that the incoming air expands your belly and gently pushes against your hands. Your stomach muscles should be relaxed. Then, gently push with your hands as you exhale slowly. If you prefer, imagine a balloon in your stomach that inflates when you inhale and deflates when you exhale. Practice this several times. Finally, breathe in and then try to imagine the tension and stress leaving your body as you exhale while mentally saying to yourself, “I am becoming more and more relaxed and calm.”

Here are some important tips for practicing this skill:

Wear loose, comfortable clothing and find a quiet, relaxing place to practice.
Start practicing for just one to two minutes. Slowly increase your practice time up to five minutes. Practice several times a day.
In the beginning, you might find it helpful to practice deep breathing while lying down on your bed or on the floor. Lie on your back, bend your knees and place your feet comfortably apart.
If you feel light-headed, dizzy, or anxious, you may be breathing too deeply or too quickly. If this happens, stop practicing for a moment and breathe normally until the symptoms pass. Also, inhaling and exhaling through your nose can help prevent hyperventilation.
As you progress, practice deep breathing in a variety of settings (e.g., sitting at your desk, waiting in line, or watching television).
Notice the difference in your breathing and your pulse rate.

Don’t worry whether you are successful in becoming deeply relaxed. The key to this exercise is to remain passive, to let distracting thoughts slip away like waves on the beach.

Practice for 10 to 20 minutes once or twice a day, but not within two hours after a meal. When you have set up a routine, the relaxation response should come with little effort.

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