Relaxation Techniques

As you search the Internet you will find there are many forms of relaxation techniques. Here are four techniques you can select from for your relaxation practice.

Relaxation techniques methods

Or you can use a combination of these exercises or relaxation techniques methods for a deeper state of relaxation.

Relaxation techniques: Meditation

Meditation is a mental exercise where you focus your mind on something. A common method is focusing on the breathing. The lotus position is usually used. The spine is kept straight which allows energies to flow better.

Focusing on a focal point helps develop something called mindfulness. Developing mindfulness helps stop random thoughts. With fewer random thoughts you can be more focused therefor more productive because you have less distractions.

Relaxation techniques: Progressive relaxation

Progressive relaxation is a technique where the muscles are used. It helps to identify the difference between tensed and relaxed muscles. Once you are familiar with the difference you can consciously untense muscles.

The exercise involves laying down. The practitioner starts by focusing on each muscle group at a time. Each muscle is tensed so we can hold it for about 10 seconds. Then the muscle is consciously relaxed. A short pause is use before moving on to the next muscle. Starting from the top of the body through to the toes.

After each muscle is tensed and relaxed in this way the body is totally relaxed. Some people then stay still after the exercise to savour the relaxing feeling.

Relaxation techniques: Breathing

Breathing exercises have a logical reason for helping you to relax. When we are tensed we breathe with the upper part of our lungs. Sometimes fast and shallow.

The exercise uses all of the lungs but mainly the bottom half. To notice the difference before starting the exercise, place one hand on your chest and the other on your belly. Take a deep breath and notice how the hands move. The hand on your belly should move more.

When doing the exercise sit in a chair with your back straight. The feet should be flat on the floor. Inhale deeply through your nose and hold for as long as it feels comfortable. Exhale through your mouth which should be only slightly open. Pause before repeating the process.

Relaxation techniques: Imagery

Visualisation is another powerful technique which will help you to relax. This technique is often called guided imagery.

The technique involves imagining being in a calm and pleasant place. It does not necessarily have to be a place you have already been to. It can be any place.

The goal is to envision yourself surrounded with things you like and what makes you happy.

These four techniques can be quite powerful on there own by using any relaxation techniques exercise. But used together you will find the whole is greater than the sum of its parts.

You can start with the progressive muscle relaxation exercise to bring you to a state of relaxation. Use the breathing exercise to sustain the relaxation state. Then use meditation or the visualisation technique to change your thoughts from random to focused ones.