Full Breath Instant Relaxation
This quick relaxation can be done sitting, standing, or lying down. This technique focuses on the power of your full breath to induce deep relaxation and feelings of calm. This is how it is done:
- To begin, exhale deeply, letting all the air out from your lungs and from your abdomen.
- Inhale slowly, expanding the abdomen.
- Continue inhaling as you expand the middle chest.
- Continue inhaling as you expand the upper chest.
- Hold for a few seconds.
- Exhale in reverse order, slowly and smoothly. Continue for as long as it feels comfortable. Focus your mind on your inhales and exhales. Be gentle with yourself.
Easy 5-4-3-2-1 Technique
Great technique for when you are feeling overwhelmed, out of control, and need something to calm you down on the spot. It can be done sitting or standing.
Here is how it's done:
- Look around and name 5 things that you see.
- Name 5 things that you hear.
- Start over and name 4 things that you see (they can be the same ones that you named before).
- Name 4 things that you hear.
- Then - 3 things that you see and 3 things that you hear.
- Continue with 2 things that you see and 2 things that you hear.
- For the last round, name 1 thing that you see and then 1 thing that you hear.
"I am Relaxed" Instant Relaxation Exercise
With this exercise, you combine the relaxing power of breathing with an affirmation "I am Relaxed". This has two instant benefits: 1. through your breath you quiet your body and 2. with the affirmation you quiet your mind. You can do this standing, sitting, or lying down. To do this relaxation exercise:
- You can keep your eyes open or you can close your eyes.
- Bring attention to your breath.
- When you inhale say to yourself "I am"
- When you exhale say to yourself "Relaxed".
- Breathe in - "I am".
- Breath out - "Relaxed".
- Continue breathing and repeating the affirmation for a few rounds. Let your breath move gently through your body. If your mind wanders off, just come back to your breath and the affirmation.