RELAXATION TECHNIQUES by Patricia O'Reilly
1. BREATHING is one of the fastest and most effective ways to relax.
When humans get stressed, we tend to STOP breathing. Remembering to breathe is most useful!
The type of breathing is also important. Breathing high and shallow in the chest is less than helpful. If you grew up, as I did, being told to hold in your stomach, then breathing high was learned. However, the natural way is breathing into your abdomen.
Exercise: One good way to practice is while lying in bed. Put a paperback on your abdomen. Inhale so that the book rises (and not your chest and shoulders). Exhale slowly and the book lowers.
Practice will make this easier and smoother. Then you will be able to breathe sitting or standing and imagine seeing the book moving. This is one way to slow down and be more relaxed. The bonus is that the internal organs get a workout while you benefit yourself.
2. UNWINDING
Have you ever said or heard "I'm all wound up"? For some of us, this is more than just an expression. It is a literal statement of fact. And you know what happens when we wind a spring too tight!
Exercise: While standing (or sitting on a rotatable chair), turn clockwise or counterclockwise just a bit to see which for you is the wind up direction and which is the wind down direction. Then turn and wind down slowly. Do regularly for ongoing benefit.
3. OTHER OPTIONS
~ soak in a hot bathtub with candles lit hang a rug/quilt on the clothesline and beat it ~ go for a walk in the woods
~ make bread and pound the dough ~ put on quiet music ~ go jogging/running/walking ~ play a sport
~ curl up in front of a fire (with a book) watch an action/adventure and talk to the screen ~ take yourself out to lunch
~ call a friend(s) and go out to party ~ sit and watch the water run by ~ roughhouse with the dog ~ get a massage
~ watch a comedy and laugh aloud ~ play loud music with a strong beat and dance to it