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Relaxation Activity

Learning to release your stress can help you cope with many kinds of medical conditions. Visualization, breathing exercises, and yoga are three simple activities that can help you relax.

Visualize

These steps explain how visualization works:

1. Close your eyes and picture a place where you feel at peace. This could be your favorite beach, the mountains, or even your own cozy bedroom.
2. Now imagine yourself in that peaceful place, and try to empty your mind. Think over and over again of a word that makes you feel relaxed. If you're stuck, try words like "calm" or "peace." Keep repeating your word to yourself as you breathe in and out. Whenever your mind wanders, just focus on your word and let go of everything else.
3. Stay in your peaceful place for as long as you like. Then open your eyes and sit quietly for a moment before continuing.

Breathing

These steps explain how to relax using a breathing exercise.

1. First, sit down in a comfortable chair and imagine a spot just below your belly button.
2. Now, breathe into this spot and feel your belly, or abdomen, fill with air. Let the air fill you from your belly up through your lungs.
3. If you like, put your hand on this spot and feel it swelling with air. Breathe in completely.
4. Next, starting from your lungs and moving down through your belly, slowly release the air, just like deflating a balloon.
5. Let the air out completely, and pause a moment before taking your next breath. With every long, slow breath, you should feel more relaxed.

Once you've learned these breathing and visualization techniques, you can practice them whenever you're stressed. For the best results, set aside 10 to 20 minutes every day. When you wake up, right before bed, or during your lunch hour are all great times to give them a try. If you're short on time, try doing a 5- or 10-minute session twice a day. The most important thing is to use these techniques on a regular basis.

Yoga

These simple activities can release stress from your neck, shoulders, and lower back. Here are a few things to keep in mind as you give them a try:

• Breathe deeply and naturally throughout.

• Do not overstretch.

• Go only to the point where you feel a gentle stretch, then hold it there.

• You should never feel pain during these stretches.

Side neck stretch

This relieves stress in your neck.

• To begin, sit up straight in a chair with your feet firmly on the floor. Then, lift your chest to lengthen your back.

• Now, exhale and keep your eyes and nose pointed straight ahead. Gently tilt your left ear toward your left shoulder. Keep your right shoulder down. Don't crunch over at the side. Now, inhale and lift your head up.

1. Exhale again and turn your head to look over your left shoulder. Keep your right shoulder in place.
2. Now, repeat this stretch on your other side. Gently tilt your right ear toward your right shoulder. Keep your left shoulder down. Don't crunch over at the side. Now, inhale and lift your head up.
3. Exhale again and turn your head to look over your right shoulder. Keep your left shoulder in place.

Shoulder stretch

This relieves stress in your shoulders.

1. To begin, sit up straight in a chair with your feet firmly on the floor. Lift your chest to lengthen your back.
2. Inhale and lift both shoulders as high as you can toward your ears.
3. As you exhale, press both shoulders down as far as you can, keeping your back straight and your chest lifted.

Chair squat

This relieves stress in your lower back.

1. To begin, sit on the edge of your chair and place your feet far apart.
2. Turn your feet out so that there is no stress on your knees.
3. Inhale and lift your chest to lengthen your back.
4. Exhale and bend forward at your hips, keeping your back straight for as long as possible as you reach towards the floor. If it's more comfortable for you, place your hands on your knees instead of the floor.
5. Take one full breath while in this position.
6. Inhale as you come back up to a sitting position.

Once you've learned these exercises, you can practice them whenever you're stressed. For the best results, set aside 10 to 20 minutes every day. When you wake up, right before bed, or during your lunch hour are all great times to give them a try. If you're short on time, try doing a 5- or 10-minute session twice a day. The most important thing is to use these techniques on a regular basis.