Relaxation Techniques Made Simple

Stress finds you wherever you go. This is why the relaxation exercises below can be used driving in traffic, before bed, and any other time you have 5 or 10 minutes to apply to calming down. Use your best judgement to fit each exercise into the appropriate situation. You can’t exactly do yoga and drive can you? That would be impressive. These exercises send a message to your body and brain that functions can slow down now.  It can take you out of the “Alarm” stage of stress into a more restful state. Here are some relaxation exercises to try when you’re feeling stressed or you know you are approaching a situation with potential stress. 

Guided Imagery

Guided imagery is a cognitive-behavioral technique in which a person is guided in imagining a relaxing scene by the use of pictures, sounds, smells, and other sensations. It helps a person learn to relax and go their “happy place” in their mind due to their practice. Guided imagery can be practiced at home or with a therapist. Typically your imagination will be guided to a place where you feel relaxed and safe. Here is a prime example of a guided imagery exercise in motion.

Progressive Muscle Relaxation

This is by far my favorite relaxation exercise. It can be practiced anywhere and it allows you to feel the difference between your muscles when they’re tense or relaxed. This is great to practice before bed when our minds are flooded the most with stressors. It helps your body melt into the bed!

1. Face. Focus attention on your face. Squeeze all of the muscles in your face, holding for 10 seconds. Then, slowly release the tension in your face while counting for 10 seconds. Notice the difference in how your muscles feel and the sensation of relaxation. Continue Breathe slowly and evenly throughout out this exercise.
2. Neck and Shoulders. Now, shift attention to your neck and shoulders. Raise your shoulders up towards your ears and hold for 10 seconds. Slowly release the tension as you count for 10 seconds.
3. Stomach. Tense your stomach muscle by leaning forward and squeezing for ten seconds. Slowly lean back and release the tension as you count for 10 seconds.j
4. Arms and Hands. Slowly draw both hands into fists. Hold your arms out straight and hold for 10 seconds squeezing your fists as tight as you can. Then, slowly release while you count for 10 seconds. Notice the feeling of relaxation.
5. Booty. Slowly increase tension in your booty by squeezing for 10 seconds. Then, slowly release the tension for 10 seconds. Continue to breathe slowly and evenly.
6. Legs and feet. Slowly, stick your legs straight out and point your feet upwards. Squeeze the muscles as hard as you can for 10 seconds. Then, gently release the tension for 10 seconds. Notice the tension melting away and the feeling of relaxation that is left.

Diaphramic Breathing 

Diaphragmatic breathing or belly breathing is a type of a breathing exercise that helps strengthen your diaphragm, an important muscle that helps you breathe. Find out how to breathe from your belly rather than your chest here.

Yoga

Yoga is another relaxation exercise that when done enough is ingrained in your memory and you can do the steps anywhere. Practicing the postures, breathing exercises and meditation makes you healthier mentally and physically. yogajournal.com provides “8 Yoga Poses for Stress Relief.” If you don’t have yoga blocks don’t worry about it. I don’t use them either and the poses are still effective. You can also check out yoga for stress relief in motion on youtube.com. I do most of my exercising along with videos on youtube.com because you get a ton of variety and it is free!

Mindful Meditation

This is the hottest relaxation technique in mental health right now. It is even recognized in school and corporate settings as a proven modality to beat stress, depression and even physical discomfort. This practice involves sitting comfortably, focusing on your breathing, and bringing your mind’s attention to the present moment without focusing on the past or the future. I particularly like to practice being mindful (aka just focusing on the present moment) when my mind trying to focus on something that happened in the past that is out of my control or that hasn’t happened yet, therefore having no bearing on the present moment. You can be mindful anywhere and for as long as you can. Even five minutes helps.Don’t become discouraged if thoughts flood in while your practicing. Just take a deep breath, be patient with yourself, and keep refocusing on the present moment.

Wild Card

You know yourself best. Maybe the way you decompress is simply by reading a book, going for a walk, taking a bath or venting about it to a friend. Stick with what you do best to alleviate stress and use the strategies above for added support. If one relaxation technique doesn’t work for you, try another technique. If none of your efforts at reducing stress seems to work, you may need some outside more regular assistance to deal with your persistent stress. There you have it. At least one of these exercises can be your “go to” for stress relief when you just can’t seem to escape your worries. Enjoy! Feel free to post any relaxation exercises that work for you during periods of stress.