Relaxation techniques

 

Deep Breathing

Deep breathing is a method that can help to immediately relax you whilst in fearful situations. Most people with anxiety are shallow breathers and only breathe from their chest, which may lead to hyperventilation. This means you overbreathe and exhale too much carbon dioxide in relation to the amount of oxygen in your bloodstream. This leads to symptoms of rapid heartbeat, dizziness, and tingly sensations. You may feel nervous and jittery, your heart beats harder and faster, lights seem brighter, sounds seem louder, you may feel dizzy, disoriented or even feel a sense of unreality or separateness from your body. These symptoms can lead to a panic attack.

The proper way to breathe is from the diaphragm muscle which is situated in the abdomen (the diaphragm is the muscle that controls breathing). This leads to a fuller deeper breath and relaxation. Abdominal breathing helps:

• Increase oxygen supply to the brain and musculature
• Stimulate the parasympathetic nervous system which helps relax you
• Bring you down to earth, having a grounding effect
• Improve your concentration
• Generally relax you

To learn how to breathe from the abdomen, lie down on your back and place one hand on your belly and one on your chest. When you breathe in which hand rises more? If it is the one on your chest you are breathing incorrectly. You need to expand your abdomen when you breathe in so that the hand on your belly rises while the hand on your chest barely moves. It helps to practice this every day for five-ten minutes, until you have it right and can use it when you are in real life fearful situations.

Controlling your breathing will help to control anxiety. To do controlled breathing, breathe in for a count of three; pause and hold the breath for a count of two; then breathe out for a count of two. Continue this for ten sets. There are many variations of the breathing count – experiment and see what works for you. Focus only on the breath. The repetition of a word such as ‘relax’, ‘calm’, ‘all is well’ can also help. This will help bring you back to your centre and ground you out of your anxious mind and into your body.

Progressive Muscle Relaxation

Progressive muscle relaxation is a system that involves clenching and relaxing each muscle of your body from the feet to the head, which leads to a deep state of relaxation. It is said that an anxious mind cannot exist in a relaxed body. Regular long-term practice of this method can lead to:

• Decreased generalised anxiety and anticipatory anxiety
• Reduction in frequency and duration of panic attacks
• Improved ability to face phobic situations
• Improved concentration
• Increased sense of control over moods
• Increased self-esteem
• Relief of muscle tension, tension headaches, insomnia

Progressive Muscle Relaxation Exercise

Lie down and get comfortable. Make sure you’re undisturbed and loosen any tight clothing. Tense each muscle group in turn by following the instructions below, holding about 10 seconds each, then allow 20 seconds to relax. Feel the muscle relaxing and sinking into the floor. You can also say to yourself, ‘I am relaxing’, ‘my muscles are relaxed and warm’ or something similar each time.

• Clench fists
• Bend arms and tighten
• Lock arms straight
• Raise eyebrows
• Clench eyelids shut
• Open mouth wide
• Pull head back
• Raise up shoulders
• Push shoulder blades together
• Take a deep breath, opening your chest
• Suck stomach in and hold
• Arch back up
• Tighten buttocks
• Squeeze muscles in thighs down to knees
• Pull toes towards you
• Curl toes downwards

 

Now mentally scan your body and release anymore tension. Let a wave of relaxation spread through your whole body and enjoy.