If you suffer any form of stress or anxiety then I have no doubt that learning what relaxation strategies are available can only help to minimize or reduce your stress or anxiety significantly.

Relaxation strategies will assist you in managing pain, whether it be physical pain, fatigue, stress, depression and much more. As there are many relaxation strategies you may need to try several in order to find the strategy that works for you. Once you find the relaxation strategy that works for you the secret is to continue it.

The literary definition of relaxation is “to set free all your physical and mental tensions.”

Typically, relaxation is a natural response within the body to tension; however most people tend to push through the stress, saying they’re too busy to relax and real trouble comes when you actually become unable to relax your body or mind. Leaving your body in a heightened state of tension and stress can lead to illness.

Deep Abdominal Breathing Technique

A simple method of breathing from the abdomen, you can do this anytime, anywhere. It is suggested you practice twice a day or whenever you are feeling stressed or anxious.

1) Placing one hand on your chest and the other on your abdomen, take a deep breath in. Note that the hand on your abdomen should rise higher than the one on the chest.
2) Exhale through your mouth and take a slow deep breath in through your nose. Hold for approx 7 seconds.
3) Slowly exhale through your mouth for a count of 8. As all the air is released with relaxation, gently contract your abdominal muscles to completely evacuate the remaining air from the lungs. It is important to remember that we deepen respirations not by inhaling more air but through completely exhaling it.
4) Repeat the cycle four more times for a total of 5 deep breaths and try to breathe at a rate of one breath every 10 seconds (or 6 breaths per minute). At this rate our heart rate variability increases which has a positive effect on cardiac health.

Once you feel comfortable with the above technique, you may want to incorporate words that can enhance the exercise. Examples would be to say to yourself the word, relaxation (with inhalation) and stress or anger (with exhalation). The idea being to bring in the feeling/emotion you want with inhalation and release those you don’t want with exhalation. (Taken from https://www.amsa.org )

Progressive Muscle Relaxation Technique

The process involves tensing and relaxing muscles, in succession, tensing for approx 10 seconds, then let go and relax for 15-20 seconds. This relaxing and letting go involves focusing on your muscles and tensing and letting go.

For following progressive muscle relaxation technique has been taken from http://www.hypnos.co.uk

1. Begin by taking three deep abdominal breaths, exhaling slowly each time. As you exhale, visualize the tension throughout your body as it flows away.
2. Clench your fists. Holding for 7-10 seconds and then releasing for 15-20 seconds. Use these same time intervals for all other muscle groups.
3. Tighten your biceps by drawing your forearms up toward your shoulders and “making a muscle” with both arms. Hold… and then relax.
4. Tighten your triceps–the muscles on the undersides of your upper arms–by extending your arms out straight and locking your elbows. Hold … and then relax.
5. Tense the muscles in your forehead by raising your eyebrows as far as you can. Hold … and then relax. Imagine your forehead muscles becoming smooth and limp as they relax.
6. Tense the muscles around your eyes by clenching your eyelids tightly shut. Hold… and then relax. Imagine sensations of deep relaxation spreading all around them.
7. Tighten your jaws by opening your mouth so widely that you stretch the muscles around the hinges of your jaw. Hold … and then relax. Let your lips part and allow your jaw to hang loose.
8. Tighten the muscles in the back of your neck by pulling your head way back, as if you were going to touch your head to your back (be gentle with this muscle group to avoid injury). Focus only on tensing the muscles in your neck. Hold … and then relax. Since this area is often especially tight, it’s good to do the tense-relax cycle twice.
9. Take a few deep breaths and tune in to the weight of your head sinking into whatever surface it is resting on.
10. Tighten your shoulders by raising them up as ff you were going to touch your ears. Hold … and then relax.
11. Tighten the muscles around your shoulder blades by pushing your shoulder blades back as if you were going to touch them together. Hold the tension in your shoulder blades … and then relax. Since this area is often especially tense, you might repeat the tense-relax sequence twice.
12. Tighten the muscles of your chest by taking in a deep breath. Hold for up to 10 seconds … and then release slowly. Imagine any excess tension in your chest flowing away with the exhalation.
13. Tighten your stomach muscles by sucking your stomach in. Hold … and then release. Imagine a wave of relaxation spreading through your abdomen.
14. Tighten your lower back by arching it up. (You should omit this exercise if you have lower back pain.) Hold … and then relax.
15. Tighten your buttocks by pulling them together. Hold … and then relax. Imagine the muscles in your hips going loose and limp.
16. Squeeze the muscles in your thighs all the way down to your knees. You will probably have to tighten your hips along with your thighs, since the thigh muscles attach at the pelvis. Hold … and then relax. Feel your thigh muscles smoothing out and relaxing completely.
17. Tighten your calf muscles by-pulling your toes toward you (flex carefully to avoid cramps). Hold … and then relax.
18. Tighten your feet by curling your toes downward. Hold … and then relax.
19. Mentally scan your body for any residual tension. ff a particular area remains tense, repeat one or two tense-relax cycles for that group of muscles.
20. Now imagine a wave of relaxation slowly spreading throughout your body, starting at your head and gradually penetrating every muscle group all the way down to your toes.

Exercise Methods

Yoga

The basic premise of yoga is “Life is breath, breath is life,” and involves deep rhythmic breathing which is known to lower blood pressure and bring about relaxation. The physical and mental benefits of yoga provide a natural counterbalance to stress, and strengthen the relaxation response in your daily life. Gentle, steady movements and stretching are important for stress relief so when looking for a yoga class or yoga dvd try to ensure you start with basic yoga.

Tai Chi

As tai chi is a self-paced, non-competitive series of slow, flowing body movements it is an excellent exercise that enables or enhances concentration and as it takes its roots from martial arts it works by calming the mind and reducing stress. Tai chi is a safe, low-impact choice and can be practiced anywhere, at any time, by yourself, or with others.

Some people actually begin to feel more confident and hopeful after learning the art of relaxation. You may also find yourself getting all the more productive as a result of proper rest and relaxation. Why? Well, because once you are relaxed you actually tend to get more focused and not feel drained or exhausted all the time.

Living a relaxed life really is something most people in the western world strive for.  Our world is so hectic with so many demands on our time, that it is often difficult to find the time to relax and regain emotional and physical strength. 

Drinking at least 2-3 glasses of water before going to bed and practicing meditation for at least 20 minutes twice a day i.e. in the morning and before going to bed, are great remedies for excessive tension. Traveling is also looked upon as an effective mode of relaxation. Select a calm and serene place as your touring destination; pack your bags and get going ! Such tours should be taken at least once a year!

Avoid unnecessary quarrels and complications of life; really weigh these up and if they are not worth stressing over then don’t! Relaxation is simply taking the time out to recharge your batteries. 

Really, the best relaxation technique you can include in your life, is to take time out to do something you truly love as this will help remove any tension and fear in your life.

By MaryAnn Roche