Relaxation Exercises

In today’s stressful & hectic life, majority of us come back home to zone out on the couch facing the TV….and for us, this is how we relax! What we don’t realize is that this, unfortunately, doesn’t do much good to reduce damaging effects caused by stress on our body & minds.

Instead, in order to combat stress effectively, we must activate our body’s innate relaxation response. This can be done by practicing some simple relaxation techniques like deep breathing, yoga, visualization, meditation, or by indulging in rhythmic exercise, for instance mindful walking, running & cycling. When we make an effort to take out time for such activities, it helps to lessen everyday stress as well as boosts our mood & energy.

In this article we have mentioned two of the most popular relaxation exercises that can help you to calm down and feel peaceful.

Relaxation exercise #1

Deep Breathing

The key here is to deeply breathe from your abdomen, get all the fresh air that you can into your lungs. Whenever you’re taking deep breaths from your abdomen, you’re inhaling more oxygen, and that makes you less tense & less anxious.

  • Sit in a comfortable position; keep your back in an upright/straight position. Place one hand on the
    chest; place your other hand on the belly.
  • Then take a deep breath through the nose. Your hand that’s on the belly should rise. Keep in mind that your other hand- on the chest must move very slightly.
  • Now exhale through the mouth…contracting the abdominal muscles, breathe out as much as you can. Your hand on the belly will move in when you exhale.
  • Carry on breathing in through the nose & breathing out through the mouth. Try & inhale enough
    air so that the lower abdomen will rise and fall. Slowly count as you are exhaling.

Relaxation exercise #2

Progressive muscle relaxation

This technique involves a 2-step procedure where you methodically tense & then relax the diverse muscle groups in your body.

In case you’ve had any history with back problems, muscle spasms or a serious injury, then please consult with a doctor before you practice this technique.

 

Majority relaxation practitioners begin with the feet, slowly working upwards to the face.

  • Sit comfortably. Take your time to relax and then breathe slowly taking deep breaths.
  • Once you’re feeling relaxed, get ready to begin, shift all your attention towards the right foot.
    Focus on the foot and see how it feels.
  • Gradually tense muscles of this foot & squeeze the muscles tightly. Hold on and count till 10.
  • Now, relax your foot. Focus how the tension will flow away & how the foot feels as though it is
    limp & loose.
  • Keep breathing slowly & deeply as you stay in the state of relaxation for a minute.
  • Next, follow the same steps with your left foot.
  • Slowly, move upwards, focusing on every part of the body, keep contracting & then relaxing your
    muscles.

This technique follows a specific sequence:

1.
The Right foot*

2.
The Left foot

3.
The Right calf

4.
The Left calf

5.
The Right thigh

6.
The Left thigh

7.
Hips & buttocks

8.
The Stomach

9.
The Chest

10.
The Back

11.
The Right arm/hand

12.
The Left arm/hand

13.
The Neck & shoulders

14.
The Face

*A person who is left-handed should begin with his/her left foot.

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