Relaxation Exercises

Relaxation exercises refer to the variety of methods and manipulations used to reduce stress,

muscle tension, and anxiety in the body. When we experience anxiety, stress, our body enters a

state called the fight-or-flight response. During fight-or-flight, our bodies release chemicals that

prepare us to either confront or flee from danger. Immediate symptoms include a reduced ability

to think clearly, increased blood pressure, sweating, tensing of muscles, and more. These

changes prepare us for survival l from physical threats, but they do little to help against modern

stressors such as presentations, meeting new people, or long days at work or school.

The “fight” response, If you tend to become angry, agitated, or keyed up under stress, you will

respond best to stress relief activities that quiet you down, such as meditation, progressive

muscle relaxation, deep breathing, or guided imagery.

The “flight” response, If you tend to become depressed, withdrawn, or spaced out under stress,

you will respond best to stress relief activities that are stimulating and energize your nervous

system, such as exercise, massage, mindfulness, or power yoga.

How to Use Relaxation Exercises

You can use these exercises when you’re feeling stressed, busy or worried. Don’t worry if one

technique doesn’t work for you, try it a few times and, if it doesn’t feel effective, move on to a

different exercise.

 You can use relaxation techniques regularly, or every once in a while.

 Try and make some time in your day to try these exercises. Don’t treat relaxing like a

task that needs to be completed, try to think of it as giving you some time and space.
  Find somewhere quiet and comfortable where you won’t be interrupted, if you can.

 Make sure your surroundings are the right temperature; it can be hard to relax if you’re

too hot or cold.

History

The idea of relaxation in psychology was popularized by Dr.Edmund Jacobson in his published

book “Progressive Relaxation”. It was a technical book intended for doctors and scientists. His

book describes tensing and relaxing specific muscles at a time to achieve overall relaxation in the

body. Jacobson then published another book called You Must Relax published in 1934 that was

geared towards the general public. According to Jacobson, his research started in 1908 at

Harvard University. His research was aimed at improving the general human well-being.

1. Physical Relaxation Technique

Deep Breathing

It's natural to take long deep breaths when relaxed. However, during the fight-or-flight response,

breathing becomes rapid and shallow. Deep breathing sends messages to the brain to begin

calming the body. Practice will make your body respond more efficiently to deep breathing in the

future. It helps to do deep breathing 2 to 5 minutes every night, even if you aren't particularly

stressed.

Procedure

1. Sit comfortably with your back straight. Put one hand on your chest and the other on your

stomach.
 2. Breathe in through your nose. The hand on your stomach should rise. The hand on your

chest should move very little.

3. Exhale through your mouth, pushing out as much air as you can while contracting your

abdominal muscles. The hand on your stomach should move in as you exhale, but your

other hand should move very little.

4. Continue to breathe in through your nose and out through your mouth. Try to inhale

enough so that your lower abdomen rises and falls.

5. Repeat the breathing process until you feel calm.

Imagery

Think about some of your favorite and least favorite places. Some places instantly cause stress,

and others fill us with a feeling of calm and relaxation. Our brain creates an emotional reaction

just by thinking about these places -we don't actually need to be in them. The imagery technique

uses this to our advantage.

Procedure

1. Make sure you're somewhere quiet without too much noise or distraction. You'll need a

few minutes to just be in your head.

2. Think of a place or a situation that's calm to you. Some examples are the beach, hiking on

a mountain, relaxing at home with a friend, or playing with a pet.

3. Paint a picture of the calming place in your mind. Don't just think of the place briefly

imagine every little detail. Go through each of your senses and imagine how they feel,

4. Here's an example using a beach:

 a. Sight: The sun is high in the sky and I'm surrounded by white sand. There's no

one else around. The water is a greenish-blue and waves are calmly rolling in

from the ocean.

b. Sound: I can hear the deep pounding and splashing of the waves. There are

seagulls somewhere in the background.

c. Touch: The sun is warm on my back, but a breeze cools me down just enough. I

can feel sand moving between my toes.

d. Taste: I'm drinking is sweet and tart.

e. Smell: I can smell the saltwater and fresh air.

Progressive Muscle Relaxation

During the fight-or-flight response the tension in our muscles increases. This can lead to feeling

of stiffness or even back and neck pain. Progressive muscle relaxation teaches us to be aware of

this tension so we can identify and address stress that we may not have even been aware of.

Procedure

1. Find a private and quiet location. You should lie or sit down somewhere comfortable.

2. The idea of this technique is to intentionally tense each muscle, and then to release the

tension. Let's practice with your hands.

a. Tense the muscles in your fingers as hard as you can. This will make your hand

go into a claw shape. Notice the feeling of tension in your hand. Hold this tension

for 5 seconds.

b. Release the tension from your fingers. Let them relax. Notice how your fingers

feel differently after you release the tension.

 c. Tense the muscles all throughout your hand to create a fist. Notice the feeling of

tension. Hold this tension for 5 seconds.

d. Release the tension from your fist and notice the feeling of relief in your hand.

3. Follow this pattern of tensing and releasing tension all throughout your body. Begin with

your toes and move up through your feet, legs, buttocks, stomach, chest, back, shoulders,

arms, fingers, hands, neck, face, and finally your whole body.

2. Mental Technique

Mindfulness Meditation

Rather worrying about the future or dwelling on the past, mindfulness meditation switches the

focus to what’s happening right now, enabling you to be fully engaged in the present moment.

Meditations that cultivate mindfulness have long been used to reduce stress, anxiety, depression,

and other negative emotions. Mindfulness meditation encourages you to follow and then release

internal thoughts or sensations. Mindfulness can also be applied to activities such as walking,

exercising, or eating.

Procedure

1. Find a quiet place where you won’t be interrupted or distracted.

2. Sit on a straight-backed chair or cross-legged on the floor.

3. Find a point of focus, such as your breathing, the sensation of air flowing into your

nostrils and out of your mouth or your belly rising and falling or an external focus, such

as a candle flame or a meaningful word that you repeat throughout the meditation.
 4. Don’t worry about distracting thoughts that go through your mind or about how well

you’re doing. If thoughts intrude your relaxation session, don’t fight them, just gently

turn your attention back to your point of focus.

3. Therapeutic Relaxation

Relaxation techniques used in therapy by a certified counselor or therapist could include any of

the previous techniques discussed. Professionals in the fields of psychology or counseling will

have the ability to administer a variety of these techniques.

Uses of Relaxation Techniques

1. Using Relaxation Techniques to Aid Sleep That Improve Sleep

If you practiced your relaxation techniques consistently each the day for the past week, you are

ready to begin using them at bedtime or if you wake up during the night and do not quickly fall

back to sleep:

1. At bedtime, or after a nighttime awakening, use the techniques in bed. You can use the

relaxation MP3 that came with this program in bed to help you fall asleep.

2. Be patient and do not expect the relaxation techniques to induce sleep every night. If the

techniques do not help you fall asleep or back to sleep within 20 to 30 minutes, follow the

stimulus control guidelines: get out of bed and engage in a relaxing activity until you are

drowsy, then return to bed and try the relaxation techniques again. Repeat this process

until you are asleep.

3. If, after a few weeks of practice, the relaxation techniques do not seem to induce sleep,

you should stop practicing them in bed. Otherwise, they may become associated with

frustration.
 2. Reduce Test Anxiety/Cope With Test Anxiety

To reduce test anxiety, you need to understand both,

Short Term Relaxation Techniques;

Follow these procedures while you are sitting at your desk before taking a test:

1. Put your feet flat on the floor.

2. With your hands, grab underneath the chair.

3. Push down with your feet and pull up on your chair at the same time for about five seconds.

4. Relax for five to 10 seconds.

5. Repeat the procedure two to three times.

Say Yes to Positive Self-Talk Saying No to Negative Self-Talk

•During tests, positive self-talk can
build confidence and decrease your
child’s test anxiety. Using positive
self-talk before a test also can help
reduce test anxiety and improve your
child’s grades.
• Examples
• I know that with hard work, I will
become a better writer.
• I prepared for this test and will do
the best I can.
•Negative self-talk causes students to
lose confidence and to give up on
tests. Students need to change their
negative self-talk to positive self-talk
without making unrealistic
statements.
• Examples
• No matter what I do, I will not pass
the course.
• I am no good at reading, so why
should I try?
 3. Useful Relaxation Techniques for Kids

 Get in the Water

 Help the Imagination Run Wild

 Stretch and Breathe

 Try Mindful Walking

 Blow Bubbles

 Wear Eye Pillows

4. Used in Anger Management

Your breathing rate and heart rate both increase when you become emotionally aroused. You can

learn to reverse these increases by deliberately slowing your breathing and/or systematically

relaxing your tense muscles. Relaxing in this manner will help you to maintain control.

Instead, take techniques such as deep breathing, Progressive Muscle Relaxation, to redirect your

breathing and relax your muscles so that you will calm down.

5. Used Relaxation Techniques for Depression or Anxiety

Which relaxation techniques will be most effective for improving emotional health depends on

the person, here are some relaxation techniques known to help ease depression and anxiety.

 Deep breathing. Deep, slow breathing can help you release anxiety and relax from head

to toe. Combine deep breathing with meditation for even greater relaxation, stress relief,

and focus.

 Exercise. This is a great relaxation technique, says Payne, and it offers great physical

health benefits, too. Yoga is a particularly beneficial therapy because it focuses on

meditation, balance, deep breathing, and relaxation all at the same time.
 Take a vacation in your mind. Called visual or guided imagery, this relaxation

technique uses your imagination to carry yourself away from daily stress. Picture yourself

in a serene, peaceful place that makes you happy.

 Warm up. Treat yourself to a long, luxurious soak in a bubble bath or lose yourself in

the steam of a hot shower. Even sipping on a mug of hot coffee, tea, or cocoa can be

soothing.

6. Using Relaxation Strategies in the Classroom will

 Decrease effects of stress

 Increase self-esteem or concentration

 Decrease depression or hyperactivity

 Calm students down after physical activities or conflict

 Teach students a relaxation response they can use themselves at any time

 Improve school performance, including increased reading scores

 Help children stay calm in tense situations

 Cope with test anxiety

 Encourage positive thinking and self-talk and listening skills

7. Used Relaxation Techniques to Reduce Stress

 Breath focus: As you breathe, you gently disengage your mind from distracting thoughts

and sensations. Breath focus can be especially helpful for people with eating disorders to

help them focus on their bodies in a more positive way.

 Body scan. This technique blends breath focus with progressive muscle relaxation. After

a few minutes of deep breathing, you focus on one part of the body or group of muscles
 at a time and mentally releasing any physical tension you feel there. A body scan can

help boost your awareness of the mind-body connection. If you have had a recent surgery

that affects your body image or other difficulties with body image, this technique may be

less helpful for you.

 Guided imagery. For this technique, you conjure up soothing scenes, places, or

experiences in your mind to help you relax and focus. You can find free apps and online

recordings of calming scenes. Guided imagery may help you reinforce a positive vision

of yourself, but it can be difficult for those who have intrusive thoughts or find it hard to

conjure up mental images.

 Mindfulness meditation. This practice involves sitting comfortably, focusing on your

breathing, and bringing your mind's attention to the present moment without drifting into

concerns about the past or the future. This form of meditation has enjoyed increasing

popularity in recent years. Research suggests it may be helpful for people with anxiety,

depression, and pain.

 Yoga, tai chi, and qigong. These three ancient arts combine rhythmic breathing with a

series of postures or flowing movements. The physical aspects of these practices offer a

mental focus that can help distract you from racing thoughts. They can also enhance your

flexibility and balance.

 Repetitive prayer. For this technique, you silently repeat a short prayer or phrase from a

prayer while practicing breath focus. This method may be especially appealing if religion

or spirituality is meaningful to you.

8. Some other techniques that used in every day Routine’s

 Listen to music Music
Music can relax you, connect you to your emotions and distract you from
worrying thoughts.
• Listen to your favorite songs. Turn up the volume and dance or sing
along, or put your headphones on and close your eyes.
• Really listen to the music. Can you pick out different instruments? Can
you hear a drum beat or a certain rhythm? Focus on the music, and let
other thoughts fade away.

Spend Time in Nature

Spending time outside and in green spaces can be great for your physical
and mental wellbeing.
• Take a walk in the countryside or a local park, taking time to notice
trees, flowers, plants and animals you see on the way.
• Spend some time taking part in conservation, whether that’s digging in
your own garden or taking part in a local green project. You can find
projects and outdoor activities,

Take a break
Relaxation doesn’t have to take up lots of your time – just stepping away
from something stressful for a few minutes or taking time away from your
normal routines and thoughts can give you enough space and distance to
feel calmer.
• Read a book or a magazine, even if it’s only for a few minutes.
• Run yourself a bath, watch a film, play with your pet or try out a new
recipe.

Get creative
Getting in touch with your artistic side can help you feel more calm
and relaxed.
• Try painting, drawing, making crafts, playing a musical
instrument, dancing, baking or sewing.
• Try not to worry too much about the finished product, and focus
on enjoying yourself.
Advantages

Mental Benefits

Mental health is very important and needs to be worked on every day. Relaxation can help with

much impairment that can occur in one's mental health.

 There is a higher mood and lower anxiety in those who practice relaxation techniques.

 Those who are relaxed have much slower and clearer thought processes than those who

are not relaxed.

 It is well known that relaxation can help reduce stress. With reducing stress, a person can

help reduce the negative things that stress can do to the body.

 Coping mechanisms are also improved with relaxation techniques in both mental and

physical pain.

 Sleep disorders are an area that can produce stress and mental health issues. Relaxation

may help reduce insomnia in those who have sleeping disorders.

 Many cancer and AIDS patients are taught relaxation techniques.

Physical Benefits

Physical health is also something that needs to be worked on daily, whether it is exercise, healthy

eating, or relaxation. States that blood pressure, heart rate, and respiration rate will all decrease

when one is relaxed.

 This will reduce the extra stress that these things can do to the body if they are over

worked.

 Muscle tension will decrease.

  Metabolism can also decrease. This could be seen as a good or bad thing, depending on

the overall quality of health.

 People who practice relaxations have said to be able to tolerate pain better both mentally

and physically.

Physiological Benefits

In regards to the nervous system, relaxation can also play a big role. An individual will go from

active and alert, which is the sympathetic, to parasympathetic which is rest and digest. When

they are relaxing, it gives the body time to catch up. A person does not need to worry about

running, because they are sitting still and allowing “rest and digest”. Immune systems will

increase with increased relaxation which is why relaxation can be seen as part of treatment for

AIDS and cancer patients.

Limitations

1. Relaxation therapy is not for everyone. Some people who are very depressed or anxious

or who have other types of mental health problems find that relaxation doesn’t help. It

might even make them feel worse.

2. Effects of progressive muscle relaxation, guided imagery and deep diaphragmatic

breathing on quality of life in elderly with breast or prostate cancer.

3. The effects of progressive muscle relaxation therapy in patients with schizophrenia.

4. Client's relation to a therapist influences positively or negatively the effect to practice

and results.

5. Pleasant/unpleasant feelings. Compliance to practice may increase when the practice is

pleasant, and decrease when unpleasant feelings appear.

6. Belief system. This is the reason why some clients prefer or refuse certain techniques. It

is better to clearly explain the effects.

7. Meditation side-effects such as release of hidden memories and themes from the past:

incest, rejection, and abandonment.

8. Different types of meditation and not every type would be suitable for everyone. For

example, meditation is very difficult practice for extrovert types, (a type personality) or

hyperactive people. he focus through different body parts would work very well in such

cases.

9. In conclusion, meditation is a very powerful practice that can induce unpleasant or even

harmful effects if not practiced under the guidance and if "material" released is not

processed in a meaningful way.