Relaxation Response Method
Use the Relaxation Response method to manage the effects of the fight or flight response on your body...particularly important if you need to think clearly and perform precisely when you are under pressure.
- Sit quietly and comfortably. Close your eyes. Moving through your body in an orderly progression, tensing and then relaxing each part of your body. Try to tense only the part you are focusing on. Pay attention to which parts hold more tension for you.
- Bring awareness to your toes and feet. Squeeze and crunch your toes, feet, and ankles. Squeeze tight. Pause for 3 seconds. Now release the ankles, feet, and toes, gently allowing them to fully relax.
- Bring awareness to your legs. Squeeze your legs, squeezing your calves, thighs and buttocks. Squeeze tight. Pause for 3 seconds. Now gently release, letting go of any tension in these areas and relax them completely.
- Bring awareness to your arms. Lift your arms over your head, stretching your arms and shoulders and splaying your fingers. Now tighten all the muscles of the arms and shoulders. Make a fist with your hands and squeeze. Pause for 3 seconds. Then release gently, bring your arms down to your sides. Shrug your shoulders gently and let your shoulders, arms, and hands completely relax.
- Bring your shoulders up toward your ears. Squeeze. Pause for 3 seconds. Relax your shoulders. Finally, bring the shoulders behind you, squeezing your shoulder blades together. Pause for 3 seconds. Fully relax your shoulders.
Fall asleep. Stay asleep.
Stress is considered by most sleep experts to be the number one cause of short-term sleeping difficulties. The Relaxation Response method is particularly good at bedtime and is an effective way of getting back to sleep if you wake up in the middle of the night.
- Lie down, close your eyes, and take several deep breaths to establish a relaxed breathing pattern.
- Feel relaxation gradually spread throughout your body.
- Begin with the muscles in your face, such as those that move your eyebrows. Contract and tense the muscles with gentle force. Hold your breath and the tension for a count of 20. (You may not make it to 20 at the beginning.) Then, slowly breathe out, releasing the muscles until they are totally relaxed.
- Tense and relax the muscles of the jaw and neck. Hold your breath and the tension for a count of 20. Then, slowly breathe out, releasing the muscles until they are totally relaxed.
- Move on to the upper arms the lower arms and each finger of the hands. Hold your breath and the tension for a count of 20. Then, slowly breathe out, releasing the muscles until they are totally relaxed.
- Now work on the parts of the body below-the chest, the abdomen, the buttocks, the thighs, the calves, and finally the feet. Hold your breath and the tension for a count of 20. Then, slowly breathe out, releasing the muscles until they are totally relaxed.
- Close with a few more deep breaths.
- Repeat this entire cycle two more times, for a total of 45 minutes relaxation time. In most cases, you won't be able to complete too many of them because you'll have relaxed yourself to sleep!
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Hint:
Since it is hard to remember the sequence of relaxation while you are trying to relax and/or sleep, try to
make or purchase a tape that guides you through the process.
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Hint:
Allow 10 to 20 minutes per day for this relaxation technique. Most people simply can't relax and quiet the
mind in less time. As more experience is gained, relaxation occurs more quickly. Practice relaxation in a
comfy position and in a quiet place where you will not be disturbed.
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The Zen of Breathing
Breathing exercises are the simplest path to inner calm. Fifteen minutes a day can achieve a significant reduction in your stress-related symptoms.
When trying to relax, remember, the goal is to shift the breathing from the upper chest to the abdomen. For practice, place your hand on your abdomen and take as much of a deep breath in as you can through your nose while moving your abdomen out. Hold it for a few seconds and then exhale through your nose while deflating your abdomen. Be sure that the breath is coming from the diaphragm, not the upper chest. Now, using this technique, take a number of deep breaths and relax your body further with each breath.
Change the scene with a scent
Relax. Frankincense can be used to support relaxation and a sense of peacefulness. This essential oil has a profound effect on the respiratory system and on the central nervous system. It slows and deepens breathing and, as breathing slows, the mind lets go of its constant chatter, bringing a quiet sense of peace.
Restore. Lavender can be used for creating balance and restoration. Lavender brings balance to the body and mind, promoting both alertness and relaxation. The lavender state of mind can be described as a state of calm alertness. Lavender is also very gentle and useful for the body, promoting healing and the physical balance of vibrant good health.
Rejuvenate. Peppermint can be used to revitalize your energy. Peppermint lifts the spirits and energizes the body and mind. Try putting a drop of peppermint essential oil on a tissue on the dashboard of your car next time ou make a long drive. Pepperment will help keep you awake, cheerful, and alert during your drive. This works especially well for car trips with children as peppermint also helps to dispel nausea.
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