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Relaxation Technique
Exams, deadlines, stress and sleep. If you feel you haven't time to read
this, READ ON!
The word relax means to release and let go. Relaxation is a technique
that can be acquired by almost anyone with sufficient practice. Practicing
this technique will make you aware of your tension feelings and this is
the first step in learning to relax. There are various techniques that
can help you to relax and control your anxious feelings. You might find
one or several different techniques useful, so try them and find out which
one suits you best in controlling your anxiety
Breathing technique
First begin by thinking about your breathing. Become aware of the pattern
of your breathing - whether it is quick or slow, deep or shallow
Take control over your breathing and let it fall into a relaxed pattern
- breathing in and out - in and out
Breathing deeply and gently, filling your lungs with each breath. Feel
your ribs rising as you breathe in and gently falling as you breathe out
again
Think of the air you breathe in as being soft, pure and comforting. As
you breathe in it fills your lungs and goes to every part of your body
soothing it and completely relaxing it, and as you breathe out more and
more of the tension gradually leaves your body. Now let your breathing
take control of itself again. Do not force it, but just be aware of how
much more relaxed it is.
You can do this simple breathing routine at any time and in any place to help you relax
Benson's Relaxation
Find somewhere quiet where you will not be distracted. Either lie down
or sit in a comfortable supportive chair. Take a few moments to get yourself
as comfortable as you can
- Let your body go loose and heavy, let the chair, bed or floor support the weight of your body completely
- Close your eyes. Breathe easily and
normally, don't force your breathing
- Concentrate on your breathing for a few minutes
- Think of one word that you associate with being relaxed, the word may be something like calm, sunshine or even relax itself. It doesn't matter which word you choose as long as it is one word that means relaxation to you. Say your word to yourself each time you breath out
- Breathe in, breathe out and say your word in your mind
- Let yourself relax like this for 5 to 15 minutes
When you have finished relaxing allow yourself to come to slowly, never jump up too quickly during or after relaxation. Don't carry Benson's relaxation on for too long, 5 to 15 minutes is sufficient
Progressive Muscle Relaxation Exercise
Sit or lie down in a comfortable position. Relax yourself to the best
of your ability. Consider the various muscle groups one at a time, and
aim to learn the difference between tight and relaxed muscles. Try constantly
to concentrate on the feeling in the muscle as it goes from tight to loose
- Hands and arms... Clench your fists, and tense your arms: feel tightness
in your hands and arms, then slowly relax them. See how far they will
go, but do not push. Do not hold on at all; let everything go
- Shoulders... Hunch your shoulders, then gradually relax them. See how
far they will go, but do not push. Do not hold on at all; let everything
go
- Forehead... Pull your eyebrows together, then gradually let your forehead smooth out.
- Eyes... Screw your eyes up tight, then gradually let them
smooth out, leaving your eyes closed, feeling your eyeballs sink, and
your eyelids droop. Let them get really heavy.
- Jaw... Bite your back teeth together, then gradually ease off, and let
your jaw get heavy.
- Back of neck... Pull your chin forward on to your chest, feel tightness,
then relax.
- Front of neck... Pull your head back, feel tightness, then relax.
- Breathe... Slow and steady, letting yourself go each time you breathe
out
- Tummy... Pull in your tummy tightly, then gradually let it go, feeling
it relax
- Thighs... Push your heels down hard against the floor, feeling the tightness
in your thighs, then gradually let that go
- Calves... Point your toes, then gradually let that tightness go...
- Let everything go, further and further, a really relaxing scene, for example, lying in the grass by a river, under a warm sun and a blue sky, or sitting by a fire in a big, comfortable chair. Feel yourself getting heavier and heavier
Remember... Relaxation is a skill that has to be learned through practice, so do not expect it to work straight away. With practice you will find it easier to relax, so don't be discouraged at first. By using relaxation techniques you will learn to recognise how it feels to relax. With practice you will be able to put this skill to use in everyday life. Try not to fall asleep when you are practicing relaxation. You may however, use relaxation to reduce anxiety before going to sleep, if you have difficulty sleeping. Allow yourself to come to slowly after relaxation, don't jump up suddenly but give yourself plenty of time
Practice your relaxation at least once a day, remember it is only through practice that you will learn to relax. Once you have mastered the skill of relaxation you can use it whenever you feel tense or anxious. However, it is best used as a prevention measure. Use your relaxation before going into a situation that you know is stressful. Learn to recognise feelings of anxiety and then use your relaxation technique
Source: LSMP
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