Tuesday, November 21, 2017 8:18

Stress Relaxation Exercise

Posted by on Saturday, August 22, 2009, 16:31
This news item was posted in Stress category and has 0 Comments so far.

A relaxation or deep exercise can help you cope with stress, focus your thinking, and relax your body and mind.

You will feel calmer, and with practice, this type of exercise will become easy and natural.

Here is how to do it:

1. Pick a spot where you won’t be disturbed, and get comfortable. Lie on your back. If you feel like you are going to fall asleep, sit up so you don’t become too relaxed.

2. Relax and become aware of your breathing.

Feel your breath moving in and out of your body. Get a sense of where one breath ends and another begins. Next, pay attention to any unwanted tension in your body. Sometimes you don’t even realize that the tension is there until you are lying still. Common hiding places for excess muscle tension include your forehead and facial muscles, neck and shoulders, chest, lower back, and your hands and feet.

To help yourself relax, perform the following sequence, beginning at your head and slowly working your way down your body.

– Tense your forehead jaw, and cheek muscles. Hold for a count or five. Take a deep breath, and as you exhale, let those muscles relax. Envision all your stress draining away.

– Squeeze your shoulders blades together and tighten your chest. Count to five, take a deep breath, and as you exhale, relax your muscles and all the tension within them.

– Lock your elbows, clench your fists, and push your arms against the ground. Hold for a count of five. Take a deep breath, and as you exhale, let your arms go limp.

– Now squeeze your rear end and your stomach muscles. Hold, count to five, inhale, and as you exhale, slowly relax your muscles.

– Move the focus to your legs. Flex your thighs, push your knees down, pull your toes back toward your shins, and dig your heels into the floor. Keep tightening muscles. Hold for a count of five. Take a deep breath, and as you exhale, let go of all the tension in your muscles.

– Lie down and notice any remaining tension you may feel anywhere in your body. Take a deep breath, and as you exhale, imagine the rest of your tension pouring out of your body, into the floor, through the earth, and disappearing forever.

Relaxing is a skill that takes some time to get used to, so be patient. Enjoy the soothing feelings that deep breathing can create.

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