A Few Minutes To Relax
This blog shares two relaxation exercises that I personally find effective. You may see if either or both work for you!
Versions of both exercises were taught in an Anger Management Class facilitated in a psychiatric hospital. Since both were effective, I thought they should be shared with you.
Breathe for relaxation
Close your mouth and inhale through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth to a count of eight.
This is one breath…one cycle.
Now, repeat the cycle three more times for a total of four breaths. Start out with only four cycles. One author suggested progressing to a routine of eight cycles twice a day.
Caveat - You probably should sit the first time you do this breathing exercise just in case you become lightheaded.
Imagery to Relax
Relax by shifting your mental imagery. What you imagine affects your present feelings. You can picture yourself in places and ways of being that help you to relax.
Think of a relaxing place that you can picture in detail - a day at the beach, sitting on a point by the ocean or a beautiful garden with smooth cobble paths– either real or imagined.
Take a deep breath as you settle into the peaceful scene.
What do you see? Hear? Smell?
Is there a breeze? A warm sun? A butterfly? A sparrow fluttering?
Allow your body to relax and explore with your mind.
Credit to whom credit is due – there are various authors, and variants, of each of the two techniques, However, I relied heavily on the authorship of Andrew Weil, MD in the breathing exercise. I also relied on James Madison University’s authorship in the Imagery exercise, using some sentences verbatim.
Let me know if either, or both exercise(s) worked for you!