Two Relaxation Techniques
Deep breathing:
- Sit up straight, cross your legs at the ankles or keep your feet flat on the floor.
- Take a long, slow breath in through your nose. Pretend that you are breathing into your abdomen.
- Allow your abdomen to expand.
- Exhale slowly and evenly through your nose. As you exhale, allow your abdomen to go in.
- Continue to breathe in this way for five to ten breaths.
Progressive Relaxation
- Tense a group of muscles so that they are as tightly contracted as possible.
- Hold them in this state of extreme tension for a few seconds.
- Relax the muscles as you normally would.
- Consciously relax your muscles further so that you are as relaxed as you can be.