Relaxation Strategies

Yes, I realize it's annoying to talk about. Everyone hates breathing exercises, but mostly because we all hate how much they actually work. 

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Breath in for 3, our of 6

Breath in for 4, out for 8

Breath in for 5, out for 10

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...now, don't you feel better?

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This is much different than Box Breathing, because it mimics the rhythm of a yawn or a sigh. It gives the rest of your mind and body a signal to immediately relax. 

Let's get that Body to Relax!

 

Find a quiet, comfortable place to sit or lie down, and if you feel comfortable, close your eyes. Start by taking a few deep breaths, inhaling through your nose and exhaling through your mouth, focusing on your breathing and letting go of any tension.

 

Begin with your feet: tighten your toes and hold for five seconds, then release and feel the tension melt away. Move up to your calves: flex your calf muscles and hold for five seconds, then release and notice the relaxation. Next, squeeze your thigh muscles tightly for five seconds, then release and feel the muscles relax. Tighten your buttocks for five seconds, then release and let go of the tension.

 

Now, suck in your stomach muscles for five seconds, then release and feel the relaxation spread. Take a deep breath and hold your chest tight for five seconds, then exhale and relax. Clench your fists and hold for five seconds, then release and feel the tension leave. Tighten your biceps and hold for five seconds, then release and let the muscles relax.

 

Shrug your shoulders up towards your ears and hold for five seconds, then release and feel the relaxation. Gently tilt your head back and hold for five seconds, then return to center and relax. Finally, scrunch your face tightly for five seconds, then release and feel the muscles soften.

 

Take a few more deep breaths, enjoying the feeling of relaxation for a moment. When you are ready, gently open your eyes and reawaken your body slowly.

Many people unconsciously shift to anxious breathing styles. If you breath mostly with your chest, or if you tend to suck in your stomach all day, try this:

 

Find a quiet, comfortable place to sit or lie down, and if you feel comfortable, close your eyes. Place one hand on your chest and the other on your abdomen, just below your ribcage. 

 

Begin by taking a slow, deep breath in through your nose, allowing your abdomen to rise as you fill your lungs with air. Focus on keeping your chest still, letting your diaphragm do the work. 

 

Slowly exhale through your mouth, letting your abdomen fall as you release the air. Try to make your exhale slightly longer than your inhale. 

 

Continue this breathing pattern, inhaling deeply through your nose, feeling your abdomen rise, and exhaling through your mouth, feeling your abdomen fall. 

 

Maintain a steady, relaxed pace, and if your mind starts to wander, gently bring your focus back to your breath and the rise and fall of your abdomen.

 

After several minutes, take one last deep breath in, and slowly exhale. When you are ready, gently open your eyes and return to your surroundings, carrying the sense of calm and relaxation with you.