Relaxation

Relaxation is a small, useful activity you can do over the course of the day. Relaxation can help us gain peace of mind. Relaxation is a good way to control your breathing, such as if you have dysfunctional breathing. If you experience shortness of breath or other discomfort the body goes into flight mode. This is a very common reaction that helps keep us alive. It allows us to escape from danger. But this reaction can also be triggered by anxiety and disturbing thoughts. And it doesn't make sense for it to happen when there’s no danger, such as when we are resting. Shortness of breath can remind us of a previous experience of ‘being in danger’. We can alleviate discomfort and inner agitation by doing relaxation exercises. You can try relaxing while listening to what I’m telling you now: For relaxation, start by lying down or putting yourself in a comfortable position. Start by lying on your side, or on your back with your head turned to the side. Close your eyes. Let your body relax. Feel your ear and cheek against the cushion. You may be holding your head a bit, so try to let go and let your head drop the last millimetre. Let it drop, fall down, let go. Close your lips gently, but don't press them together. Relax your jaw and tongue so your tongue is not pressed. You should leave your tongue rest freely in the mouth – you may feel it come to rest against your cheek. Repeat in your head: fall down, let go, melt, or whatever makes you just think about relaxing and nothing else. Feel your jaw relaxing and your tongue and neck and your shoulders relax well. Spend 4-5 minutes trying to relax more every time you breathe out. If you are not lying well, move your body a little to make it more comfortable. Your breathing will automatically become calmer and quieter and probably reach your diaphragm. If you feel your jaw tightening or your tongue pressing you can stretch the muscles there: Make a deep yawning movement, yawning so broadly that you stretch your muscles. Keep your tongue broad and stretch it far forward. Then gently close your lips and you will feel that your jawbone has relaxed. Relaxation is a good activity to do over the course of the day and come back to it anytime you feel that you are losing control of your breathing. Relaxation can also be used as you are falling asleep, but be sure to practice it throughout the day. For example, try 20 seconds of relaxation while sitting in an upright and relaxed position. Relaxation together with breathing exercises is beneficial, but start by practising relaxation and breathing separately.