Relaxation techniques
Deep breathing is one of easiest stress management techniques to learn and it can be performed anywhere at any time, with no special equipment needed. When we become stressed, one of our body's automatic reactions is shallow, rapid breathing which can increase our stress response. Taking deep, slow breaths is an antidote to stress and is one way we can ‘turn-off’ our stress reaction and ‘turn-on’ the relaxation response. Deep breathing is the foundation of many other relaxation exercises such as yoga.
- Get into a comfortable position, either sitting or lying down;
- Put one hand on your stomach, just below your rib cage;
- Slowly breathe in through your nose. Your stomach should feel like rising and expanding outward;
- Exhale slowly through your mouth, emptying your lungs completely and letting your stomach fall;
- Repeat several times until you feel relaxed;
- Practice several times a day.
Progressive Muscle Relaxation
Our muscles respond to thoughts of perceived threats and worry with tension - one of the most common symptoms of stress. Too much tension can cause stiffness and may result in headaches, stiff necks and backaches. One way to relieve this tension is through progressive muscle relaxation (PMR). It involves tensing and relaxing the body muscles from head to toe.
Warning: Since PMR can increase blood pressure, people with hypertension should not use this technique.
- Wear loose, comfortable clothing. Sit or lie down somewhere comfortable
- Begin with your facial muscles and frown hard for 5-10 seconds, then relax all your muscles
- Work other facial muscles by clenching your jaw, tightly closing your eyes, and raising your eyebrows for 5-10 seconds. Feel the tension in these muscles and then release
- Then move on to other muscle groups, raise your shoulders, tighten your arms, chest, back, legs, feet etc., until you have tensed and relaxed your whole body
- Lay quietly for a while and enjoy the relaxed state of your body. Concentrate on your breathing and avoid thoughts of study and exams.
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