How to Reduce Tension with Relaxation Exercises

Stress causes muscles to tighten abnormally. When you relax your muscles it will reduce the sense of stress. Among many relaxation techniques, here are a few simple ones.

Inhale a very deep breath, hold it in for a moment, then exhale until the lungs are completely emptied, ending in a sigh with the mouth open. As you exhale, purposely relax your neck and shoulders. Take at least 40 breaths like this each day. Remind yourself to do so by connecting them to your daily routine, especially to those parts of your day that are tense. You might, for example, take a deep breath every time you are halted in traffic, the telephone rings, or your child calls "Mommy!"

The deep breath takes only a few seconds, yet it slows the sense of time passing. In fact, some people remind themselves to relax by putting a bright colored piece of tape on their office clock, their cell phone or on their wristwatch. Each time they look to see what time it is, they take a deep relaxing breath.

Slow breathing also eases the feeling of being rushed and under pressure. Breathe in and out slowly as you count backward from 10 to 1. As you do so, become aware of which muscles are tense and purposely allow them to relax.

Getting Muscles to Relax

Deep and slow breathing can be practiced wherever you are. Other exercises require that you find a special time and place for privacy during the day. Sit comfortably or recline, with your shoes off and your clothes loosened. Close your eyes and breath deeply several times. Close your mind to activities and cares.

Beginning with your feet, concentrate on one part of your body at a time, and relax it. Then move your concentration to the legs, the knees, and so on, relaxing each part of the body. For instance, it is easier to relax the face if you first tighten it into a grimace, then let it go.

As your body begins to feel warm and heavy, imagine that you are floating in warm water or drifting high in the clouds. Ten minutes far from the every day world will give you better perspective upon your return.

Here is a list of other relaxation techniques:

- Drink a glass of wine.

- Take a warm bubble bath.

- Listen to soothing music.

- Aromatherapy

- A massage

- Take a nap

- Take a walk