The Simplest Way To Relax
Most relaxation techniques combine breathing more deeply with relaxing your muscles.
Don't worry if you find it difficult to relax at first. It's a skill that needs to be learned and it will come with practice. Practise for three to five minutes, two to three times a day! You can use this technique whenever you feel the need to calm down!
Practise deep breathing at a regular time and in a quiet place where you won’t be disturbed. Loosen or remove any tight clothes and make yourself comfortable! If you can, sit in a comfortable chair which supports your head or lie on the floor or bed. Place your arms on the chair arms, or flat on the floor or bed, a little bit away from the side of your body with the palms up. If you’re lying down, stretch out your legs, keeping them hip-width apart or slightly wider. If you’re sitting in a chair, don’t cross your legs.
Good relaxation always starts with focusing on your breathing. The way to do it is to breathe in and out slowly and in a regular rhythm as this will help you to calm down.
· Breathe in through your nose and out through your mouth slowly.
· Fill up the whole of your lungs with air, without forcing.
· Imagine you're filling up a bottle, so that your lungs fill from the bottom.
· Breathe in slowly and regularly counting from one to five (don’t worry if you can’t reach five at first).
· Then let the breath escape slowly, counting from one to five.
· Keep doing this until you feel calm.
· Breathe without pausing or holding your breath.
While you are doing this concentrate completely on your breathing – let the thought of your breath fill you heart and mind completely!
You will be surprised by the power of this very simple technique which you can use any time and in more or less any place. Please try it.