Relaxation Techniques For Stress Management - Deep breathing and other techniques

1. Physical techniques can help to calm the mind but more importantly the body.

• Deep breathing is a popular method for relaxation. It is very simple to do and can be done anywhere. It is thought that deep breathing bring extra oxygen into the body and stimulates the production of endorphins into the bloodstream which have a calming effect. Deep breathing also forces the diaphragm to expand and contract more than normal and this can gently press upon vital organs like the liver, lungs and heart. This has the effect of massaging the vital organs which is thought to be good for the organs.

• Progressive muscular relaxation works by pinpointing one group of muscles at a time in the body. For example, you could select the hands. You start by tensing the muscles of the hands by clenching a fist. You hold this for a few minutes and then let it go and relax the muscles. This relaxing effect is good for the muscles. You work through the whole body doing this technique until all the muscle groups are relaxed. This technique requires some practice as it is often hard to isolate muscle groups and know how to tense and relax these particular muscle groups without tensing and relaxing other muscle groups at the same time.

• Relaxation response is similar to meditation in many ways but is more focused on the body rather than any spiritual element. It was devised by Dr. Herbert Benson. The aim is to start at the feet and work your way up to the head. Sit comfortably in a quiet place and concentrate on relaxing the muscles in your feet. Gradually imagine and then feel the muscles relaxing. They may feel warm as your concentration continues to focus on them. Once you feel that they are relaxed move onto the calves and so on until you reach the head. Focus on each body part and try to relax. Let all other thoughts, except the body part in question, fall away.

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