RELAXATION EXERCISE

BREATHE DEEPLY AND PROPERLY AS A RELAXATION EXERCISE

Relaxation is an exercise which is easy to learn and it is highly effective in the treatment of stress.

One physical manifestation of stress is muscular tension. When there is prolonged tension, the muscles become “accustomed” to it and tend to adopt this as their normal state of being.

 

This results in the all-too-common aches and pains such as backache, headache , shoulder and neck ache.  All are associated with stress.

Unfortunately, many people do not relate pain to stress. Relaxation helps people to begin to perceive the tenseness which is causing the pain so that they can consciously relax their muscles.

 

Apart from the immediate relieve which comes from relaxation it also gives the one who practices it a feeling of accomplishment and of being in control.

Although there are a number of relaxation procedures used by psychologists in the treatment of stress. In my opinion, any method which is based on hypnosis or self-hypnosis is counterproductive.

 

These methods make us surrender the control of our mind- always a dangerous practice.

In general, relaxation techniques are mastered within two months. It takes that much time for people to understand the muscle groups and recognize when they are tensed and when they are released.

Even so, the benefits are realized soon enough to satisfy the person immediately.

 

PROGRESSIVE RELAXATION

When relaxation is practiced regularly, it produces positive results in the majority of cases which involves headaches, abdominal pain, migranes and arterial constriction

Relaxation is also recommended in cases of insomnia (sleeplessness), anxiety and high blood pressure.

 

Quick Relaxation

The principal inconvenience of relaxation is that it cannot be practiced quietly in any circumstances for example in the car, at work or right before being called in before the employer.

 

In these circumstances, we recommend a form of relaxation which is based on breathing and which, in the field of clinical psychology, is called self-instruction.

If e wish our bodies to function at maximum levels, we must breathe deeply absorbing pure air. If  our bodies and our brain receive enough oxygen, we will become less stressed.

 

BREATHE DEEPLY

Breathe deeply holding in the air for several seconds (at least 4-5) and then exhale slowly.

 Repeat this 2 or 3 times.

 

SPEAK OUT

Say to yourself silently or aloud if possible, I am calm. I feel alright. Repeat this 2 or 2 times.

 When you have alternated between deep breathing and self-instruction (step 1 and 2) for 2 or 3 minutes, you should feel in control and more relaxed.

 

When a large dose of stress attacks, breathing becomes more rapid. This is the result of thinking and is triggered by the stress agent.

Once the stress time is past, breathing returns to its normal rate. If stress is prolonged, bad breathing habits may be formed.

 

It is important when practicing relaxation to establish good breathing habits and correct bad ones.

 

 THERE ARE THREE STEPS TO CORRECT BREATHING TECHNIQUES

 

1. Stand with your feet slightly apart. Breathe in through the nose until your lungs are filled with air. This can last for 4-5 seconds.

 
2.Then breathe out (expel) strongly through while beginning to bend the knees.
 
3.From the slightly bent knees position and with the lung now empty, begin to breathe in while you rise up to the standing posture.
 
Each day we should complete a session of at least 20 deep breathing exercises out doors or in a well-ventilated room. By doing this we supply oxygen to all our cells including the brain and we condition ourselves to breathe deeply and adequately.