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eLearning Series:
I've Got Way Too Much Stress!
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3 Physical Relaxation Techniques
To Relieve Stress
Stress and physical
relaxation do not co-exist.
Physical relaxation
techniques are highly effective in reducing stress. The highest
form of relaxation is achieved with both physical and mental
techniques used together.
Physical relaxation
techniques are useful to reduce muscle tension and manage
the effects of the fight-or-flight response on the body.
This is particularly important when you are under pressure.
Deep Breathing
Technique
Deep breathing is a very simple, effective way to relax. It is a core part
of well-known relaxation techniques, everything from the "take ten
deep breaths" approach to yoga relaxation and Zen meditation.
It works well
with complimentary techniques such as progressive relaxation,
relaxation imagery and meditation to effectively deal with
stress.
To use the technique,
take a number of very deep and purposeful breaths and then
relax your body further with each breath out. There is no
magic to doing this. It is that simple!
Progressive Relaxation
Progressive Relaxation
will relax your body, especially when your muscles are the
most tense.
The idea behind
PR is that you purposely tense a group of muscles so that
they are as tightly contracted as possible. Hold them in
this state of extreme tension for only a few seconds. Next,
relax the muscles as you normally would. Next, consciously
relax your muscles yet further so that you are as relaxed
as you can be.
By first purposely tensing your muscles, you will then be better able to relax
your muscles than if you tried to relax your muscles directly.
Experiment with
PR by forming a tight fist, and then clench your hand as
tight as you can for just a few seconds. Relax your hand
now and then go back to the same tension.
Finally, relax
your hand again so that it is as loose as possible. You should
now feel very deep relaxation in your hand muscles. You can
exact the same result by doing this exercise throughout your
entire body.
The Relaxation Response
‘The Relaxation
Response’ is a term penned by Dr Herbert Benson of Harvard
University in 1968. He had good success with reducing stress
and controlling the fight-or-flight response.
Direct effects
of Dr. Benson’s relaxation techniques includes deep relaxation,
slowed heartbeat and breathing, reduced oxygen consumption
and increased skin resistance.
The Relaxation Response Technique
is as follows:
- Sit comfortably
and quietly
- Close your
eyes
- Start by relaxing
the muscles of your feet and then work up your body relaxing
each of your body muscles
- Focus/Breathe
purposefully/Deeply/Calmly
- Breathe in
deeply and then let your breath out. Count your breaths,
and say the number of the breaths
as you let each one out
Do this for ten to twenty minutes.
Alternatively,
follow the above steps, using relaxation imagery instead
of counting breaths in step 5.
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