Relaxation Technique
Begin by regulating your breathing. Relaxation is a
physical function. Your muscles use oxygen extracted from you bloodstream. Your
bloodstream, in turn, extracts that oxygen from the air you breathe. By
regulating your breathing, you increase the oxygen available in your blood, your
muscles extract the optimum amount and are far happier to relax for you than
they might otherwise be.
If you have studied yoga, you will know there are all sorts of complex
breath-regulation techniques. One of the most effective is called 2/4 breathing.
What this comes down to is that you breathe in to the mental count of four, hold
your breath in to the mental count of two, breathe out to the mental count of
four and hold your breath for the mental count of two.
The rate at which you count varies from individual to individual. Start by
synchronising it with you heartbeat. If this doesn’t work, play around until
you hit the rhythm that is most comfortable for you. Get your breathing
comfortable before moving on to the next part of the technique.
Once you have established a comfortable rhythm of breathing, let it run for
about 3 minutes, then start the following relaxation sequence. If you can hold
the 2/4 rhythm while you do it that’s great, but chances are you won’t be
able to. You can always pick up the 2/4 breathing again once you are nicely
relaxed.
Concentrate on your feet. Wiggle them about, curl them to tense the muscles,
then allow them to relax.
Concentrate next on your calf muscles. Tighten and relax them.
Concentrate on your thigh muscles. Tighten and relax them.
Concentrate on your buttock muscles. Tighten your buttocks and anus, then relax
them.
Concentrate on your stomach muscles, a very common tension focus. Tighten than
relax them.
Concentrate on your hands. Curl them into fists, then relax them.
Concentrate on your arms. Tighten them rigidly, then relax them.
Concentrate on your back. Tighten the muscles, then relax them.
Concentrate on your chest. Tighten the muscles, then relax them.
Concentrate on your shoulders, another very common tension focus. Hunch your
shoulders to tighten the muscles, then relax them.
Concentrate on your neck. Tighten the muscles, then relax them.
Concentrate on your face. Grit your teeth and contort your features to tense up
the facial muscles then relax them.
Concentrate on your scalp. Frown to tighten the scalp muscles, then relax them.
Now tighten up as many muscles in your entire body as you can, holding your body
momentarily rigid, then relax, letting go as completely as you are able. Do this
final whole body sequence again, then again – three times in all. On the third
time, take a really deep breath when you tense the muscles and sigh deeply aloud
as you let the tension go.
You should be feeling nicely relaxed now. If you abandoned the 2/4 breathing at
the start of the relaxation, pick it up again at this point.
Close your eyes and try to imagine your whole body getting heavier and heavier,
as if you were turning to lead. You will find your visualisation increases your
level of relaxation further.
Enjoy the sensation of relaxation for the remainder of your session. If you feel
the tension creeping in anywhere (and you certainly will in the early days)
don’t let it worry you. Just tighten up the tense muscles a little more, then
relax them.
Use the technique regularly until you have trained yourself to relax totally
anytime you want to.
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