How to elimate stress

 

Here are a few methods that I use to help myself deal with stressful situations.

 

BREATHING EXERCISES

Breathing exercises have been found to be effective in reducing stress and anxiety.  While a breathing exercise can be learned in a matter of minutes and some benefits experienced immediately, the profound effects of the excerice may not be fully appreciated until after months of persistent practice.  After you have tried the exercises I am about to show you, practice them with patience and percistence and I promise you, the benefits will be worth it!!

 

Breathing Awareness.

1.  Close your eyes.  Put your right hand on your abdomen, right at the waistline and put your left hand on your chest, right in the centre.

2.  Without trying to change your breathing, simply notice how you are breathing.  Which hand is rising the most when you inhale, the hand on your chest or the hand on your belly?

If your belly expands the most you are breathing from your abdomen or diaphram.  If your belly doesn't move or moves less than your chest you are breathing from your chest.

The trick to shifting from chest to abdominal breathing is to make one or two full exhalations to push out the air from the bottom of your lungs.  This will create a vacuum that will pull in a deep, diaphragmatic breath on your next inhalation.

Breathing to Release tension.

 

1.  Sit or lie in a comfortable postion with your arms and legs uncrossed and your spine straight.

2. Breath in deeply into your abdomen.  Let yourself pause before you exhale.

3. As you exhale, count 'one' to yourself.  As you continue to inhale and exhale count each exhalation ie: two, three, four.

4. Continue counting your exhalations in sets of four for five to ten minutes.

5. Notice your breathing gradually slowing, your body relaxing and your mind calming as you practice this breathing meditation.

 

The Relaxing Sigh

 

Throughout the day, you probably catch yourself sighing or yawning.  This is  generally a sign that you are not getting enough oxygen.  By doing this, your body is remedying the situation. A sigh is usually associated with a feeling of tension or that things are not how they should be! Since a sigh actually does release a bit of this tension, you can practice sighing at will as a means of relaxing.

1. Sit or stand up straight.

2. Sigh deeply, letting out a sound or deep relief as the air rushes out of your lungs.

3. Don't think about inhaling - just let the air come naturally.

4. Take eight to twelve of these relaxing sighs and let yourself experience the feeling of relaxation.  Repeat whenever you feel the need for it.

Letting go of tension

1.  Sit comfortably in a chair with your feet on the floor.

2.  Breathe in deeply into your abdomen and say to yoursel 'Breathe in relaxation'  Let yourself pause before you exhale.

3.  Breathe out from your abdoment and say to yourself 'Breathe out tension'  Pause before you inhale.

4.  Use each inhalation as a moment to become aware of the tension in your body.

5.  Use each exhalation as an opportunity to let go of tension.

6.  You many find it helpful to use your imagination to picture or feel the relaxation entering and the tension leaving your body.

 

PROGRESSIVE RELAXATION

This exercise is very effective in the treatment of muscular relaxation.  To benefit from them practice for one to two weeks for two fifteen minute sessions per day.

Most of us don't realise which of our muscles are really tense.  This progressive relaxation exercise provides a way of identifying certain muscles and muscle groups and distinguish from sensations of tension and deep relaxation.  Progressive relaxation can be done lying down or in a chair. The method is each muscle is tensed from five to seven seconds and then relaxed for twenty to thiry seconds.  This exercise is practiced at least once.  If you find a particular muscle is difficult to relax, you can practice tensing and releasing it up to five times.  You may also find it helpful to say to yourself as you are doing this exercise one or more of the following phrases:

Let go of tension

Deeper and deeper

Let go more and more

Let the tension dissolve away

Calm and rested.

 

Basic Procedure

Get yourself into a comfortable position in a quiet room where you won't be disturbed.  Loosen up any tight clothing or take off your shoes.  Begin to relax by taking a few slow deep breaths... Now as you let the rest of your body relax, clench your fists and bend them back at the wrist.. tighter and tighter.... feel the tension in your fists and forearms... Now relax...feel the looseness in your hands and forearms...notice the contrast with the tension...(If you have the time, repeat this, and all succeeding procedures at least one more time).  Now bend your elbows and tense your biceps...tense them as hard as you can and observe the feeling of tautness...let your hands drop down and relax...feel the difference...Turn your attention to your head and wrinkle as tight as you can...feel the tension in your forehead and scalp.  Now relax and smooth it out.  Imagine your whole forehead and scalp becoming smooth and at rest...Now frown and notice the strain spreading throughtout your forehead...let go....  Allow your brow to become smooth again...squeeze your eyes closed...tighter...relax your eyes.  Let them remain closed gently and comfortabley...now open your mouth wide and feel the tension in your jaw...relax your jaw...when the jaw is relaxed, your lips will be slightly parted.  Notice the contrast between tension and relaxation...now press your tongue against the roof of your mouth, experience the ache in the back of your mouth...relax...press your lips now, purse them into an 'O'...relax your lips...feel the relaxation in your forehead, scalp,eyes,jaw,tongue and lips...let go more and more.

Roll your head slowly around on your neck, feeling the point of tension shifting as your head moves...and then slowly roll your head the other way.  Relax, allowing your head to return to a comfortable upright position...now shrug your shoulders back down and feel the relaxation spreading through your neck, throat and shoulders...pure relaxation, deeper and deeper...

Now breathe in and fill your lungs completely.  Hold your breath.  Experience the tension...now exhale and let your chest become loose...continue relaxing, letting your breathe come freely and gently...notice the tension draining out of your muscles with each exhalation...next, tighten your stomach and hold.  Feel the tension draining out of your muscles with each exhalation...next, tighten your stomach and hold.  Feel the tension...relax...now place your hand on your stomach.  Breathe deeply into your stomach, pushing your hand up.  Hold...and relax.  Feel the contrast of relaxation as the air rushes out...now arch your back, without straining.  Keep the rest of your body as relaxed as possible.  Focus on the tension in your lower back...now relax...let the tension dissolve away.

Tighten your buttocks and thighs...relax and feel the difference...now straighten and tense your legs and curl your toes downward.  Experience the tension ...relax...straighten and tense your legs and bend your toes toward your face...relax.

Feel the comfortable warmth and heaviness of deep relaxtion throughout your entire body as you continue to breathe slowly and deeply...your can relax even more as you move up through your body, letting go of the last bit of tension in your body.  Relax your feet...relax your ankles...relax your calves...relax your shiln...relax your knees...relax your thighs...relax your buttocks...let the relaxation spread to your stomach...to your lower back...to your chest...let go more and more.  Feel the relaxation deepening in your shoulders...in your arms...and in your hands...deeper and deeper.  Notice the feeling of looseness and relaxation in your neck...your jaw..your face...and your scalp...Continue to breathe slowly and deeply.  Your entire body is comfortably loose and relaxed, calm and rested.