Deep relaxation methods

Learning to relax your body and your mind, even for short periods each day, can help you feel better, calmer and more in control. Relaxation can also help you cope with difficult emotions, pain and other symptoms. Books, tapes, DVDs and classes can teach you different self-help relaxation methods. You can also try the method below:

Deep relaxation

This self-help method can help you fall asleep, give you more energy and reduce anxiety. Some of the techniques require deep breathing. If you have any breathing problems, talk to your healthcare team before you begin.

Most deep relaxation techniques can be done sitting up or lying down. Some people like to listen to music through earphones or a headset. To begin:

Choose a quiet place and make sure you are comfortable.
Wear comfortable, loose-fitting clothing to help your circulation.
Begin by staring at an object or closing your eyes and thinking of a peaceful scene.
Concentrate on your breathing for a minute or two.

Once you’re settled, 2 ways of reaching deep relaxation are tension-relaxation and rhythmic breathing:

Tension-relaxation

Do this for a few minutes several times a day if you can. Try it when you are feeling tense or anxious.

Take a slow, deep breath.
As you breathe in, tense a particular muscle or group of muscles. For example, squeeze your eyes shut, frown, clench your teeth, make a fist or stiffen your arms or legs.
Hold your breath and keep your muscles tense for a second or two.
Then let go. Breathe out and let your body go limp while you feel the tension drain away.
You can start with one group of muscles and move up or down the entire body. For example, you can start with your feet and legs. Then tighten and relax the stomach and back muscles, and finish by relaxing the arm, neck and face muscles.

Rhythmic breathing

You can do this exercise for just a few seconds or for as long as 10 minutes.

Take slow, deep breaths, keeping a slow rhythm.
Keep saying to yourself, “In, 1, 2; out, 1, 2.”
Each time you breathe out, feel yourself relax and go limp.
To end your rhythmic breathing, count silently and slowly from 1 to 3.

Last modified on: 01 November 2011