Benefits of relaxation

When you truly relax, you eliminate tension from your body and your mind. If you experience a lot of stress, you must take time to relax. Otherwise, the stress may harm your health.

• Slows your heart rate (less work for your heart)
• Reduces blood pressure
• Slows your breathing rate
• Reduces the need for oxygen
• Increases blood flow to the major muscles
• Lessens muscle tension
• Fewer symptoms of illness (headaches, nausea, diarrhoea and pain)
• Fewer emotional responses (anger, crying, anxiety, apprehension and frustration)
• More energy
• Improved concentration
• Greater ability to handle problems
• More efficiency in daily activities.

As you learn to relax, you’ll become more aware of muscle tension and other physical sensations caused by the stress response. Once you know what the stress response feels like, you can make a conscious effort to switch to relaxation mode the moment your muscles start to tense.

Techniques for tranquility

Relaxation is a skill. As with any skill, your ability to relax improves with practice. Be patient with yourself. Stay motivated to lessen the negative impact of stress on your body and to experience a greater sense of calm in your life.

Relaxed breathing

Stress typically causes rapid, shallow breathing. If you control your breathing, the effects of stress will automatically become less intense. Practice this basic technique twice a day, every day, and whenever you feel tense.

• Inhale. With your mouth closed and shoulders relaxed, inhale as slowly and deeply as you can to the count of six. As you do this, push your stomach out. Allow the air to fill your diaphragm.
• Hold. Keep the air in your lungs as you slowly count to four.
• Exhale. Release the air through your mouth as you slowly count to six.
• Repeat. Complete the inhale-hold-exhale cycle three to five times.

Progressive muscle relaxation

Progressive muscle relaxation reduces tension in your muscles. Find a quiet place where you’ll be free from interruption. Loosen tight clothing and remove glasses. Tense each muscle group for at least five seconds and then relax for at least 30 seconds. Repeat before moving to the next muscle group.

• Upper part of your face. Lift your eyebrows toward the ceiling, feeling the tension in your forehead and scalp. Relax. Repeat.
• Central part of your face. Squint your eyes tightly and wrinkle your nose and mouth, feeling the tension in the centre of your face. Relax. Repeat.
• Lower part of your face. Clench your teeth and pull back the corners of your mouth toward your ears. Show your teeth like a snarling dog. Relax. Repeat.
• Neck. Gently touch your chin to your chest. Feel the pull in the back of your neck as it spreads into your head. Relax. Repeat.
• Shoulders. Pull your shoulders up toward your ears, feeling the tension in your shoulders, head, neck and upper back. Relax. Repeat.
• Upper arms. Pull your arms back and press your elbows in toward the sides of your body. Try not to tense your lower arms. Feel the tension in your arms, shoulders and into your back. Relax. Repeat.
• Hands and lower arms. Make a tight fist and pull up your wrists. Feel the tension in your hands, knuckles and lower arms. Relax. Repeat.
• Chest, shoulders and upper back. Pull your shoulders back as if you’re trying to make your shoulder blades touch. Relax. Repeat.
• Stomach. Pull your stomach in toward your spine, tightening your abdominal muscles. Relax. Repeat.
• Upper legs. Squeeze your knees together and lift your legs up off the chair or from wherever you're relaxing. Feel the tension in your thighs. Relax. Repeat.
• Lower legs. Raise your feet toward the ceiling while flexing them toward your body. Feel the tension in your calves. Relax. Repeat.
• Feet. Turn your feet inward and curl your toes up and out. Relax. Repeat.

Perform progressive muscle relaxation at least once or twice each day to get the maximum benefit. Each session should last about 10 minutes.

Autogenic relaxation

Autogenic means something that comes from within you. During this type of relaxation, you repeat words or suggestions in your mind to help you relax and reduce the tension in your muscles. Find a peaceful place where you’ll be free of interruptions. Then follow these steps:

1. Choose a focus word, mantra, or image you find relaxing. (Examples include ‘peace’ or “I am peaceful”.)
2. Sit quietly in a comfortable position.
3. Close your eyes.
4. Relax your muscles, starting at your head, working down your body to your feet.
5. Breathe slowly and naturally, focusing on your word, phrase or image.
6. Continue for 10 to 20 minutes. If your mind wanders, gently return your focus to your breathing and the word, mantra or image you selected.
7. After time is up, sit quietly for a few minutes with your eyes closed. Open your eyes and sit in silence for a few more minutes.

Listen to soothing sounds

If you have about 10 minutes and a quiet room, you can take a mental vacation almost anytime. Consider relaxation CDs or tapes to help you unwind, rest your mind or take a visual journey to a peaceful place.

• Spoken word. These CDs use spoken suggestions to guide your meditation, educate you on stress reduction or take you on an imaginary visual journey to a peaceful place.
• Soothing music or nature sounds. Music has the power to affect your thoughts and feelings. Soft, soothing music can help you relax and lower your stress level.

No one CD works for everyone, so try several to find which works best for you.

Combine movement with meditation

Yoga is a specific system of exercises for reaching physical and mental control and well-being. Tai chi is a slow, dance-like martial art that focuses on concentration, stretching, balance and grace. Yoga and Tai chi can help you relax. They also help you maintain muscle and joint flexibility.