| One of the most effective stress relaxation techniques | | | | you uncomfortable. If standing or sitting, be aware of |
| is to just take a deep breath...just breathe... | | | | your body posture, and keep your spine as straight as |
| Quite honestly, I have found it to be the ONE relaxation | | | | you can, or as is comfortable for you. Have both feet |
| technique that brings about the quickest results and | | | | flat on the floor. |
| can be utilized anytime you are coping with stress. | | | | If lying down, make sure your body is in a comfortable |
| With chronic stress or anxiety, the body's natural | | | | position. If possible, place a pillow or blanket under the |
| response is to breathe less deeply and more quickly. | | | | back of the knees to reduce any pressure on the |
| These responses are normal for the sympathetic | | | | lower back. And, if lying on the back is not possible, it is |
| nervous system, or the "fight or flight" response. | | | | okay to be on your side. The main thing is to be |
| Functioning out of the relaxation response, or | | | | comfortable. |
| parasympathetic nervous system, gives the body a | | | | Everyone has his/her own unique breathing capacity |
| chance to rest and rejuvenate...to be in balance. The | | | | that will feel natural as you inhale; do not push yourself |
| body functions best the more time that is spent being | | | | beyond this point. Each breath should be done slowly. It |
| in balance. | | | | might be helpful to count slowly up to your own |
| The benefits of invoking the relaxation response | | | | capacity, i.e. 3-6 seconds. |
| MORE often throughout each day are important: | | | | The number of seconds it takes you on the inhale is |
| Increases oxygen intake | | | | the same amount of seconds you use for the exhale. |
| Increases the release of toxins | | | | The goal is to have the same slow rhythm on the |
| Increases over all health functioning | | | | inhale as the exhale. |
| Increases energy | | | | Stress relaxation techniques for healthy deep |
| Increases focus and concentration | | | | breathing: |
| Increases productivity | | | | Place your hands on your belly so your hands |
| Reduces anxiety | | | | cover the belly button area. |
| Reduces heart rate | | | | As you begin to inhale, you can actually see your |
| Reduces blood pressure | | | | belly "push" away from the body. |
| Reduces fatigue | | | | You can see your hands being moved away from |
| Reduces muscle tension and pain | | | | the body when this is being done properly. Initially, if it |
| The body cannot run out of both "systems" at the | | | | feels awkward you are probably doing it correctly. |
| same time; it is either from the sympathetic (stress) or | | | | Breath in slowly and gently to the count that is |
| parasympathetic (relaxation). | | | | comfortable for your body (usually between 3-6 |
| Simply put, taking a few slow deep breaths will | | | | seconds). |
| automatically shift you from the stress response to the | | | | The exhale should also be slow and gentle and be |
| relaxation response. My basic caveat with any | | | | done to the same count as the inhale. |
| relaxation technique is to "meet yourself where you | | | | As you exhale, the belly comes back in towards |
| are at". | | | | your body. You can see your hands come back |
| So, if any stress relaxation techniques feel like they | | | | towards your body. At the end of the exhale, try to |
| are too much work or adds to your stress or anxiety, | | | | release all the air that is in the lungs before you begin |
| then modify it to the point that you can start to feel | | | | your next breath. |
| relaxed while doing it. | | | | Try to allow yourself time to do 3-5 repetitions of the |
| The most important stress relaxation technique to | | | | inhale/exhale cycle. Or, continue to do healthy deep |
| keep in mind is to be relaxed...try not to create more | | | | breathing until you can physically feel your body |
| stress for yourself by being in a position that makes | | | | relaxing and less stressed. |