Effective relaxation techniques provide a powerful antidote to stress; it can revitalize the body, steady the emotions, and create greater mental clarity. It is a matter of letting go, instead of holding on to, of not doing, rather than doing. As you relax, muscle tension is reduced and there is a decrease in the activity of the sympathetic nervous system.
Deep breathing can be learned in minutes and have immediate benefits, but long lasting effects will be appreciated after several weeks of practice. It can quickly reduce anxiety and pain on the spot, allowing emotional control. Longer term it can alleviate irritability, muscle tension, fatigue, panic attacks and depression. Steps for effective deep breathing include:
- Allow for 10 minutes of undisturbed time
- Find a quiet place to sit or lie down
- Close your eyes, scan your body for tension and begin to relax those muscles
- Place your hand on your stomach and breathe through your nose
- Focus breathing through your stomach by visualizing a balloon expanding and contracting
- Count down 10 seconds for each inhale/exhale
Meditation can be added on to deep breathing, by consciously focusing the mind on an object, word, phrase or activity and allowing background noise, thoughts or concerns to fade away. Follow the steps for deep breathing, but allow your relaxation to deepen by meditating to the natural rhythm of your breathing. As your mind wanders, choose to bring it back to your focus point. With practice, you will begin to lose awareness of thoughts and experience a profound stillness of the mind.
