SolveYourProblem eLearning Series:
I've Got Way Too Much Stress!
I need stress relief now...
( 29 pages )

PHYSICAL RELAXATION

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:

1. Sit comfortably and quietly
      
2. Close your eyes
       
3. Start by relaxing the muscles of your feet and then work up your body relaxing each of your body muscles
       
4. Focus/Breathe purposefully/Deeply/Calmly
       
5. 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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