382: Stress Management Through Relaxation

Relaxation

TECHNIQUES

Breathing

An effective and easy way to train your breath is to use an analog clock on the wall.  Inhale for 5 seconds and then exhale for 5 seconds and do this for about a minute a few times each day.  You will be surprised how quickly you can train your breath.

Progressive Muscle Relaxation

Slowly work your way through every muscle group systematically first tensing the muscle group for 10 seconds and then relaxing for 30 seconds.  The first time you do this start with small muscle groups, about 16, and then as you get better at this technique you will eventually be able to separate your muscles into only  4 groups.

Body Scan

A body scan involves close to the same process as progressive muscle relaxation but only cognitively.

Visualization and Imagery

Autogenics

Imagine that your hands are warm and heavy.

Self-hypnosis

This involves deepening processes, such as counting down as you imagine yourself descending in a visual scene.