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RELAXATION
Practise your chosen technique regularly so you can be more prepared for the more stressful times. You might want to start with the mp3 guided relaxation downloads.
Tension is the opposite of
relaxation. We tense when we feel anxious or stressed, it's our body's
natural response to feeling threatened, the alarm system which helps us deal
with danger: our breathing rate increases, as does our blood pressure, heart
rate, muscle tension, sweating, state of mental arousal and adrenaline flow. A
lot of the time, we don't need those survival responses, so relaxation helps to
decrease that tension and adrenaline response, to let it go.
If you look at animals or babies when they lie sleeping, notice that it is their belly that moves as they breathe at rest, and not their chest. Practise Belly Breathing Sit comfortably in a chair and place your hands on your belly, with your middle fingertips just slightly touching. Now breathe in deeply and notice how your finger tips move apart a little. That shows you are breathing effectively with your diaphragm. You might need to practise this!
There are various ways in which to achieve relaxation, most use breath control in some way. Whichever method you choose, regular practice will help. Some examples are:
This breathing exercise takes only a few seconds, no matter where you are. It is particularly helpful at stressful times, and also practise it at regular intervals throughout the day.
Progressive Muscle Relaxation
Ensure you will not be disturbed by other noises. If you become aware of sounds - just try to ignore them and let them leave your mind just as soon as they enter. Make sure the whole of your body is comfortably supported - including your arms, head and feet. (Rest your arms on the arms of the chair, with your feet flat on the floor) Close your eyes. Feel the bed or chair supporting your whole body - your legs, your arms, your head. If you can feel any tension, begin to let it go. Take 2 slow and deep breaths, and let the tension begin to flow out. Become aware of your head - notice how your forehead feels. Let any tension go and feel your forehead become smooth and wide. Let any tension go from around your eyes, your mouth, your cheeks and your jaw. Let your teeth part slightly and feel the tension go. Now focus on your neck - let the chair take the weight of your head and feel your neck relax. Now your head is feeling heavy and floppy. Let your shoulders lower gently down. Your shoulders are wider, your neck is longer. Notice how your body feels as you begin to relax. Be aware of your arms and your hands. Let them sink down into the chair. Now they are feeling heavy and limp. Think about your back, from your neck to your hips. Let the tension go and feel yourself sinking down into the chair. Let your hips, your legs and your feet relax and roll outwards. Notice the feeling of relaxation taking over. Think about your breathing - your abdomen gently rising and falling as you breathe. Let your next breath be a little deeper, a little slower... Now, you are feeling completely relaxed and heavy. Lie still and concentrate on slow, rhythmic breathing. When you want to, count back from 5 to 1 and open your eyes. Wiggle your fingers and toes, breathe deeply and stretch. Pause before gently rising.
16 mins
15 mins.
22 mins.
15 mins.
More Self Help & Relaxing MP3 downloads
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Relaxation
is allowing physical and/or mental tension to be released. Tension is the body's
natural response to threat, part of the body's alarm or survival mechanism. It
can be a very useful response, but a lot of the time, we don't need this
tension, so it's okay to learn to let it go, and learn some relaxation skills.
When
you are feeling tense and hoping to relax, try breathing out a little bit more
slowly and more deeply, noticing a short pause before the in-breath takes over
(there is no need to exaggerate the in-breath, just let it happen). You might find it useful
to count slowly or prolong a word such as ONE or CALM to help elongate the
out-breath a little (to yourself or out loud).
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