Muscle Relaxation Exercise

     

This exercise helps to reduce physical and mental tension. Practice this exercise regularly and at the first signs of muscle tension. 

1. Sit in a comfortable chair in a quiet room 
2. Put your feet flat on the floor and rest your hands in your lap 
3. Close your eyes

4. Do the slow breathing exercise for three minutes.
5. After three minutes of slow breathing, start the muscle relaxation exercise below 
6. Tense each of your muscle groups for 10 seconds, then relax for 10 seconds, in the following order:

•   Hands: clench your hands into fists, then relax 
•  Lower arms: bend your hands up at the wrists, then relax 
• Upper arms: bend your arms up at the elbow, then relax
•   Shoulders: lift your shoulders up, then relax 
• Neck: stretch your neck gently to the left, then forward, then to the right, then backwards in a slow rolling motion, then relax 
•  Forehead and scalp: raise your eyebrows, then relax 
• Eyes: close your eyes tightly, then relax 
• Jaw: clench your teeth, then relax • Chest: breathe in deeply, then breathe out and relax 
• Stomach: pull your tummy in, then relax 
•  Upper back: pull your shoulders forward, then relax 
• Lower back: while sitting, roll your back into a smooth arc, then relax
•   Buttocks: tighten your buttocks, then relax • Thighs: push your feet firmly into the floor, then relax
•  Calves: lift your toes off the ground, then relax and • Feet: gently curl your toes down, then relax. 

7. Continue slow breathing for five more minutes, enjoying the feeling of relaxation
 8. As you become better at relaxation, it can be more interesting to combine these exercises with memories of relaxing situations eg. lying on a beach or doing a favorite activity. 

    A full session of relaxation takes about 15 to 20 minutes.  Once you are good at relaxing your muscles, start relaxing tense parts of your body during the day while you are going about your daily activities.

Simple Steps in Breathing Exercise

 

Have you noticed that you’re breathing too fast? Stress and anxiety can affect your heart rate and breathing patterns. A relaxed breathing rate is usually 10 to 12 breaths per minute. Practise this exercise three to four times a day when you’re feeling stressed or anxious so that you can use this as a shortterm coping strategy. 

1. Time the number of breaths you take in one minute. Breathing in, then out is counted as one breath. 

2. Breathe in, hold your breath and count to five. Then breathe out and say the word ‘relax’ to yourself in a calm, soothing manner. 

3. Start breathing in through your nose and out slowly through your mouth, in a six-second cycle. Breathe in for three seconds and out for three seconds. This will produce a breathing rate of 10 breaths per minute. In the beginning, it can be helpful to time your breathing using the second hand of a watch or clock.

4. Count to yourself. 

5. Continue breathing in a six-second cycle for at least five minutes or until the symptoms of over breathing have settled. After practicing this exercise, time the number of breaths you take in one minute. 

Practice the slow breathing exercise each day before breakfast, lunch, dinner and bedtime. Use the technique whenever you feel anxious. Gradually, you’ll be familiar enough with the exercise to stop timing yourself. Practice this exercise three to four times each day, so that it becomes easy to use as a short-term coping strategy when you feel anxious.