Relaxation Techniques.DEEP BREATHING: Just as in prehistoric times, when you feel in danger or under stress your muscles tense, and your breathing becomes shallow and rapid. This is the “fight or flight” response This reaction, with its high level of tension, was a means of preparing the bodies for optimum performance. Today, the causes of our "stress" are different, but our stress response is the same. However, since we're not running or fighting, our tension has no release, so our stress response builds. One way to counteract the stress response is to learn how to breathe slowly and deeply, the way we breathe when we are calm and relaxed. Usually we tend to only take in about half the amount of air our lungs can hold, taking very shallow breaths instead of deep, relaxing breaths. Become aware of how you breathe, allow the air to fill your lungs from up just below the stomach up. While babies are natural stomach breathers most adults breathe from the chest so less oxygen is taken in with each breath. As a result, the blood is forced to move through the system quickly so that enough oxygen gets to the brain and organs (high blood pressure). Deep breathing can reverse these effects. Take some time to practice this kind of breathing each day, especially when you're under stress. You can be sitting, standing, or lying down, it helps to wear loose, comfortable clothing. Imagine your lungs are an empty glass and as you breathe in through your nose you are filling up this glass starting below your stomach. Count to five, silently saying the word "in", and let you lower abdomen fill with air. Then count to five, silently saying the word "out", as you let the air escape through pursed lips. Do this breathing for two minutes or more each time. With practice, you will be able to count slowly to ten or higher. By helping you let go of tension, deep breathing can relieve headaches, backaches, stomachaches, and sleeplessness. It releases the body's own painkillers, called endorphins, into the system. It allows blood pressure to return to normal, which is good for your heart. Deep breathing can also allow held-in emotions to come to the surface, so your emotional health benefits too. Deep breathing is one of the best techniques for relieving stress. PROGRESSIVE MUSCLE RELAXATION: One of the most common reactions to stress is muscle tension. Deep muscle relaxation helps to relax your entire body by first tensing, then relaxing various muscle groups. The whole process takes about 15 minutes and can be done almost anywhere. First, sit or lie down and close your eyes. Then, tense your facial muscles (purse you lips, squeeze your forehead, etc.), hold for 5 seconds, then relax. Move on to the neck and shoulders - tense, hold, relax. Keep doing this for all the major muscle groups - arms, back, stomach, hips, legs, feet. Remember to continue your deep breathing during your progressive muscle relaxation. GUIDED IMAGERY: You think about a soothing, relaxing place in full sensory detail. For example imagine yourself in your favorite vacation spot. Perhaps you're at the lake. Think about the boat swaying on the water, a fish tugging at your line. Notice what you see and hear. Become aware of any scents or smells, e.g. the scent of pine in the air and notice what you feel inside and out e.g. a warm. The sun is getting warmer, and you begin to feel more relaxed. Another example would be to think about laying on the beach under the warm sun. Picture the bright colored beach towel you are laying on, the smell of suntan lotion, and the feel of the sand on your toes. Listen to the sounds of the sea-gulls flying above you, and the sound of the waves. The sun feels so warm on your back, your face, and your arms. You begin to breath more deeply, as you become more relaxed. Give yourself a mini-vacation. MEDITATION: Meditation is a technique to help you clear stressful thoughts from your mind and give yourself a break. Meditation is most successful when done in a comfortable, private place - free of distractions. How to mediate: Begin by closing your eyes and focusing on one peaceful single-syllable sound or word. The syllable or word is repeated silently or in a low, gentle tone. The purpose of the repetition is to free yourself from logical, externally oriented thoughts by focusing solely on this one stimulus. Research has shown that the word or sound you choose is not important in achieving a state of deep relaxation and the other benefits of meditation (as long in it is neutral or peaceful to you). When other thoughts enter you mind, let go of them and return to the one word you've selected. You should not judge your performance or try to force yourself to feel an immediate "response", because this may well prevent the response from occurring. In essence, through meditation, you're erasing your mind's slate of "shoulds, coulds, do's and don'ts", and allowing yourself the pleasure of a peaceful, serene break. Center for Internal Change, Inc. recommends the following:
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