desk vacation

Relaxation Techniques

Abdominal Breathing

  1. Place one hand on your abdomen under your ribcage.
  2. Breathe deeply so that your abdomen expands more than your chest does.
  3. Take a full breath, pause, and then exhale slowly and fully.
  4. Do 10 slow abdominal breaths.  It may help to count to 4 on each inhale and on each exhale to slow the breathing. 
  5. Two or three sets of 10 breaths can be done to extend the breathing exercise for up to 5 minutes.

     Note: If you feel light headed stop and wait 15-20 seconds before continuing.

Calming Breath—Adapted from Yoga to achieve relaxation more quickly.

  1. Breathe into your abdomen while counting to 5.
  2. Hold the breath for a count of  5
  3. Exhale slowly and fully for a count of 5
  4. Take 2 normal breaths then begin at step 1 again.
  5. Do this exercise for 3-5 minutes.  Be sure the breathing is smooth and regular.

Progressive Muscle Relaxation—This technique must be done for at least 20 minutes.  Practice this in a quiet location and in a comfortable position.  It helps to do this at the same time each day and on an empty stomach.

  1. Take three abdominal breaths
  2. Clench your fists for 7-10 seconds concentrating on the buildup of tension.  Relax abruptly for 15-20 seconds.  Follow this same pattern for each proceeding muscle group.
  3. Tighten your biceps by bringing your forearms toward your shoulder, then relax
  4. Tighten your triceps by extending your arms straight out, then relax.
  5. Tense the muscles in your forehead by raising your eyebrows, then relax.
  6. Tense the muscles around your eyes by closing your eyes tightly, then relax.
  7. Tighten your jaws by opening your mouth wide, then relax.
  8. Tighten the muscles in the back of your neck by bringing the head far back, then relax
  9. Tighten your shoulders by raising them up, then relax.
  10. Tighten the muscles around the shoulder blades by bringing the shoulder blades back as if they were going to touch, then relax
  11. Tighten the muscles of the chest by taking a deep breath and releasing it slowly.
  12. Tighten the stomach by sucking the stomach in, then relax.
  13. Tighten the lower back by arching it, then relax.
  14. Tighten the buttocks by pulling them together, then relax.
  15. Flex the muscles in the thighs to the knees, then relax.
  16. Tighten the calf muscles by bringing the toes toward the shin, then relax
  17. Tighten the feet by pushing the toes downward, then relax
  18. If at this point any area is still tense, repeat the tighten and relax cycle for that area.
  19. Envision a wave of relaxation spreading throughout the body and removing all tension. 

Visualize yourself in a peaceful scene, or focus on one of the peaceful scene provided in the vacations section of this site.