Relaxation Techniques for Stress Relief
Deep breathing for stress relief
If you would like to explore relaxation techniques, deep breathing is a good place to start, since it is used in many relaxation practices including yoga, meditation, and visualization. Deep breathing involves not only the lungs but also the abdomen, or diaphragm.
Deep breathing is a relaxation technique that can be self-taught. Deep breathing releases tension from the body and clear, the mind, improving both physical and mental wellness.
We tend to breathe shallowly or even hold our breath when we are feeling anxious. Sometimes we are not even aware of it. Shallow breathing limits your oxygen intake and adds further stress to our body, creating a vicious cycle. Breathing exercises can break this cycle.
The importance of good posture cannot be overstated. While sitting, we tend to slouch, which compresses the diaphragm and other organs, resulting in shallow breathing. Slouching also strains muscles in the neck and back. It is helpful to sit in a chair with good back support to avoid fatigue that leads to slouching
The next time you feel uptight, try taking a minute to slow down and breathe deeply:
- Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
- Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
- Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
- Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
Progressive muscle relaxation for stress relief
Progressive Muscle Relaxation is a relaxation technique used to release stress. It can relax the muscles and lower blood pressure, heart rate, and respiration.
Progressive Muscle Relaxation is the tensing and then relaxing each muscle group of the body, one group at a time. Though this technique is simple, it may take several sessions before it is mastered.
Some people prefer to listen to an audiotape (or CD or mp3) that guides one through progressive muscle relaxation. The scripts are usually about 20 minutes long.
Progressive muscle relaxation may be done sitting or lying down.
Tense up a group of muscles - tense hard but don't strain - and hold for about 5-10 seconds. Release the tension from the muscles all at once. Stay relaxed for 10 - 20 seconds.
Some people prefer to count, for example:
Tense for count of 5 seconds
Release all at once
Rest for count of 10 seconds
...or
Tense for count of 10 seconds
Release all at once
Rest for count of 20 seconds
Pay close attention to the feeling of relaxation when you release the contracted muscles.
When going through the muscle groups, some people start with the hands, others with the feet. You may do one side of the body (hand, arm, leg, foot) at a time or do both sides at the same time. Listening to a prerecorded script that guides you through the process is helpful. Most progressive muscle relaxation practitioners start at the feet and work their way up to the face:
- Loosen your clothing, take off your shoes, and get comfortable.
- Take a few minutes to relax, breathing in and out in slow, deep breaths.
- When you are relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels.
- Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10 seconds.
- Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
- Stay in this relaxed state for a moment, breathing deeply and slowly.
- When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.