A variety of techniques that promote relaxation have been shown to reduce the levels of the aforementioned circulating stress hormones. These techniques require practice in order to master them. Below are some of the most effective ones:
1) DEEP RHYTHMIC BREATHING. Loosen all clothes, sit in a chair, and close the eyes. With the intention of inhaling relaxation, breathe deeply and slowly, making sure the abdomen moves more than the chest. Inhale for a count of 10, and hold for 2 seconds. With the intention of exhaling tension, let out the breath for a count of 10. Repeat until relaxation is achieved.
2) PROGRESSIVE RELAXATION. Tense the toes slowly while inhaling slowly, and hold for a few seconds. Then, relax the toes while exhaling slowly. Next, tense the calves while inhaling and exhaling. Continue this process one body part at a time with the thighs, buttocks, abdomen, back, fingers, arms, shoulders, neck, and finally, the jaw.
3) VISUAL IMAGERY. Visualize yourself on a sandy beach with your hands under the hot sand. This can cause blood flow to move to the hands and away from the head, which leads to physical relaxation.
4) BODY SCAN. Spend several minutes sensing where there is tension in the body. Usually, this is in the head, neck, and shoulders, and may be in other parts of the body as well. Just by sensing where the tension resides, relaxation can occur.
5) NECK ROLLS. Perform gentle neck rolls, allowing the chin to fall to the chest. Then, gently rotate the head to the right and to the left 5-10 times.
2) PROGRESSIVE RELAXATION. Tense the toes slowly while inhaling slowly, and hold for a few seconds. Then, relax the toes while exhaling slowly. Next, tense the calves while inhaling and exhaling. Continue this process one body part at a time with the thighs, buttocks, abdomen, back, fingers, arms, shoulders, neck, and finally, the jaw.
3) VISUAL IMAGERY. Visualize yourself on a sandy beach with your hands under the hot sand. This can cause blood flow to move to the hands and away from the head, which leads to physical relaxation.
4) BODY SCAN. Spend several minutes sensing where there is tension in the body. Usually, this is in the head, neck, and shoulders, and may be in other parts of the body as well. Just by sensing where the tension resides, relaxation can occur.
5) NECK ROLLS. Perform gentle neck rolls, allowing the chin to fall to the chest. Then, gently rotate the head to the right and to the left 5-10 times.
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