Relaxation

Relaxation is an important and effective way to cope with stress. When we are under stress, it affects the body; in particular, when we face stress or a threat, the body's "fight or flight" response begins and the sympathetic nervous system starts working rapidly. To slow this down and secure peace of body and mind, it is important to regularly practise relaxation techniques. Relaxation is not merely resting or enjoying a hobby — it is the practice of specific, scientifically designed techniques for reducing stress and tension. When you relax, your muscles loosen, your heart rate normalises, and your breathing becomes deep and slow.

Deep Breathing

• Place one hand on your lower abdomen and the other on the middle of your chest. Without changing anything, simply notice how you are breathing and how your hands move with each breath.
• Notice the pace of your breathing — fast or slow, deep or shallow.
• As you breathe in slowly, imagine the air flowing deep into your belly. Count 1, 2, 3, 4, 5 in your mind as you inhale, and release just as slowly, counting the same way.
• With each breath, feel yourself relaxing more. Practise this for 2–3 minutes.

Progressive Muscle Relaxation

In this method, you first tense a muscle while slowly counting to five in your mind, and after five seconds fully release and relax it. Each step is done this way:

• Clench the fists of both hands, then relax them and rest with your eyes closed.
• Bend both fists toward your shoulders, then straighten your arms and relax.
• Furrow your brow, then relax it.
• Press your tongue to the roof of your mouth, curl your lips inward to tense the cheek muscles, then relax.
• Scrunch your nose and mouth, then relax.
• Tighten your jaw against your chin and raise both shoulders, then relax.
• Bend both arms backward, bringing the shoulder blades together, then relax.
• Lean slightly forward to tense the stomach muscles, then relax.
• Sitting in a chair, squeeze the buttocks, then relax and rest.
• Stretch both legs out straight with toes pointing down and count to five, then curl the toes upward and count to five again, then relax the legs and rest with eyes closed.
• Finally, lie flat on a firm bed without a pillow, eyes closed, for twenty minutes.

It is best to learn this exercise hands-on from someone who knows it, and then practise on your own.

Guided Imagery

Before this exercise, choose in your mind a calm, quiet, and comfortable place — such as a seashore or a mountain. Make sure you can imagine the place with all your senses — the scent in the air, the touch of warm sand in your palm, the sound of dry leaves underfoot.

• Imagine you are walking slowly along a comfortable path toward your special place, and all your stress and worries are leaving you.
• As you walk, notice the ground beneath your feet, the sounds around you, and the warmth of the air; with each exhale, feel your worries drifting away.
• On arriving, take in the sights, sounds, scents, and textures around you. Touch something and feel its texture.
• Sit or lie down in a comfortable spot and feel peace, safety, and renewed energy. Stay here as long as you like.
• When it is time to return, walk back along the same path, slowly move your fingers and toes, and when you are ready, open your eyes and stretch your muscles.

Preparing for relaxation

• Sit comfortably: Practise in a comfortable chair, sofa, or bed; dim the lights, loosen tight clothing, and remove shoes and glasses.
• Concentrate: Turn off the television, radio, and phone. To focus, close your eyes or gaze at a fixed point. If your mind wanders, gently bring your attention back to your breath without judgement.
• Relax: Begin and end the practice with comfortable breathing, letting the sense of relaxation spread through your whole body.
• Be patient: Mastering these techniques takes time and practice; if your mind drifts, don't be upset — simply return to the breath.
• Weave it into daily life: Over time, try to practise relaxation anywhere, so that you can calm yourself whenever you need to.