Certain breathing exercises and body muscle relaxation exercises help
Practice relaxation exercises 10 to 20 minutes a day.
Tell others in your house that you are going to
practice your relaxation exercises. Ask them not to disturb you.
your exercises in a comfortable place, away from all distractions and
Lie down on your back or sit with your back
Concentrate on your breathing. Make it slow and
Inhale through your nose. Exhale through either your nose
Breathe deeply, filling up the area between your navel
and your rib cage. Do not breathe with your chest.
Do not hold your
Continue this breathing pattern for 5 to 10 minutes. Notice
the feeling of calmness throughout your whole body.
As you continue to breathe slowly and deeply, relax by doing the
following for another 5 to 10 minutes:
Tighten and relax each muscle in your body. You
can begin at your toes and work your way up to your head.
your muscle groups relaxing and becoming heavy.
Empty your mind of
Allow yourself to relax more and more
Become aware of the state of calmness that surrounds
When your time is over, you can bring yourself back to alertness by
moving your fingers and toes, then your hands and feet, stretching and moving
your entire body. Sometimes people fall asleep during relaxation. They usually
wake up shortly afterward.
During relaxation, you can play soothing, relaxing music.
Always give yourself time to return to full alertness before you
drive a car or do other activities that might cause an accident if you are not
fully alert. Never play a relaxation tape while driving a car.
ByHealthwise Staff Primary Medical ReviewerAnne C. Poinier, MD - Internal Medicine Donald Sproule, MDCM, CCFP - Family Medicine Specialist Medical ReviewerLisa S. Weinstock, MD - Psychiatry Christine R. Maldonado, PhD - Behavioral Health