Relaxation techniques

Breathing

breathing technique: 8 seconds in 8 seconds hold 8 seconds exhale and 8 seconds nothing

When the breath is held, carbon dioxide can't leave the body via the lungs. Instead, it builds up in the blood (hypercapnia). Carbon dioxide has a special relationship with oxygen. It causes the red blood cells to offload blood oxygen to the body

 

Method Jacobson (progressive relaxation therapy)

Progressive muscle relaxation is a holistic, anti-anxiety technique invented by Dr. Edmund Jacobson in the 1920s to ease his patient's perseverating: that's the brain swirl of worrying thoughts many of us get before bedtime, which can lead to insomnia. Through PMR, you'll be able to quiet an anxious mind and keep your cognitive reserves intact, as it will help you fall asleep.

Here are the steps:

1. Find a quiet place apart, free from distractions.

2. Lie down or recline, wearing comfortable clothing: nothing binding. Take off your glasses or contacts.

3. Take a few steady, deep, diaphragmatic breaths. Put one hand on your belly, the other on your chest. The belly hand should move out and away from your body when your stomach inflates. Your chest hand should not move.

4. Focus on each muscle group in the body, either from head to toe or toe to head, it's your choice.The point is you should squeeze each muscle group tightly for five full seconds before releasing the tension with a nice deep breath.

Muscle groups

1. Feet: curl your toes downward

2. Lower legs and feet: tighten your calf muscles by pulling toes towards you

3. Entire legs: squeeze your thigh muscles while still doing steps 1 and 2 above

4. Hands: clench your fists

5. Arms: tighten your biceps by bending your arm and making a muscle with a clenched fist

6. Buttocks: tighten by pulling your buttocks together

7. Stomach: suck in your stomach

8. Chest: taking a deep breath

9. Neck and shoulders: raise your shoulders up to touch your ears

10. Mouth: open your mouth as wide as it will go

11. Eyes: clench your eyelids shut as tightly as you can

12. Forehead: raise your eyebrows as far as you can

 

Body scan

Here are the step-by-step instructions for conducting a body scan:

 

  • Find a comfortable position: Sit or lie down in a quiet place where you won't be disturbed. Close your eyes and take a few deep breaths, allowing your body to relax.
  • Scan your body: Starting at your feet, notice any sensations or tension you may be holding. Take a moment to observe without judgment. Gradually move your attention up through your legs, hips, torso, arms, hands, neck, and face.
  • Release tension: As you become aware of tension in each part of your body, consciously try to relax those areas. Breathe deeply and imagine the tension dissipating with each exhale.
  • Of course! Here's the 4-7-8 breathing exercise once again:
  • Place your hands gently on your belly.
  • Inhale: Close your eyes and inhale deeply through your nose, counting to 4 or 8 seconds as you breathe in, feeling your belly expand.
  • Hold Your Breath: Hold your breath for a count of 4 or 8 seconds.
  • Exhale: Slowly exhale through your mouth for a count of 8, allowing your belly to deflate as you release the air.
  • Repeat: Repeat this cycle for several rounds, letting your body relax deeper with each breath
  • Appreciate your body: Acknowledge and appreciate your body's hard work and resilience. Thank it for carrying you through your day.
  • Deep relaxation: Spend a few minutes in this deeply relaxed state, focusing on your breath and allowing your mind to quiet down.
  • Gently reawaken: Slowly open your eyes and gently reorient yourself to your surroundings.

The benefits of practicing relaxation techniques:

 

  • Reduced Stress: By recognizing and releasing tension in various parts of the body, body scans help decrease stress levels and promote relaxation.
  • Enhanced Self-Awareness: Body scans encourage mindfulness and promote self-awareness, allowing individuals to better understand their body's needs and signals.
  • Improved Sleep Quality: Regular body scans can improve sleep quality by calming the mind and body before bed, leading to more restful nights.
  • Pain Management: For those suffering from chronic pain, body scans can provide a way to cope with discomfort by learning to focus on other sensations and areas of the body.
  • Emotional Regulation: By acknowledging and observing emotions without judgment during body scans, individuals can better manage their emotional responses in daily life.

 

By incorporating body scans into your routine, you can enjoy a range of benefits that contribute to overall well-being.

References: