Relaxation Techniques

Learning to do controlled, diaphragmatic breathing is one of the single most effective ways to control stress and should be the cornerstone of your stress management program. Practice the following throughout the day:

Diaphragmatic Breathing Exercise
To become aware of your breathing, place one hand on your upper chest and one on your stomach. Take a breath and let your stomach swell forward as you breathe in, and fall back gently as you breathe out. Try to get a steady rhythm going, take the same depth of breath each time. Your hand on your chest should have little or no movement. Try and take the same depth of breath each time you breathe in. When you feel comfortable with this technique, try to slow your breathing rate down by putting a short pause after you have breathed out and before you breathe in again. Initially, it may feel as though you are not getting enough air in, but with regular practice this slower rate will soon start to feel comfortable.
It is often helpful to develop a cycle where you count to three when you breathe in, pause, and then count to three when you breathe out (or 2, or 4 - whatever is comfortable for you). This will also help you focus on your breathing without any other thoughts coming into your mind. If you are aware of other thoughts entering your mind, just let them go and bring your attention back to counting and breathing. If you practice this technique for ten minutes twice a day, and any other time you are aware of your breathing, you will begin to strengthen the Diaphragmatic Muscle and it will start to work normally - leaving you with a nice relaxed feeling.
Anytime in which you are experiencing anxiety, try and remember to breath in the manner describe above, and your anxiety level will decrease. Remember, you cannot be anxious and relaxed at the same time!

Other Stress Relievers

Do a total body scan several times a day. Start at the top of your head and go to the tip of your toes making a mental note of where you feel your muscles are the tightest.  Focus on the muscle groups that are stressed one at a time while relaxing and gently stretching them.   

• Think of moments that really made you laugh and let yourself laugh out loud.
• Put a relaxation tape in your computer or headset at lunchtime and try some breathing techniques before you eat. 
• Put a “touchstone” on your desk such as a picture, saying, shell, rock etc. to remind you of a relaxing, happy time you had or are planning to have.
• Close your eyes, cup your hands over them and using your relaxed breathing technique pay attention to the colors you are seeing. Try to make yourself see total blackness. 
• Keep a written list of all of the positive activities you are doing for yourself and read it each day.
• Try taking a  yoga class or watching one on TV.
• Start a “relaxation resource” library at your site where folks can bring in books, tapes, or DVDs on relaxation to share.
• On a stressful day, put things in perspective by subscribing to the old adage “This too shall pass”!

For additional information, visit Relaxation Techniques Resources.

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