Stress - Start to Relax

So now you have a good idea where in your body you are holding your stress. Time to start to try to release the tension caused by the stress. Do not expect miracles. You cannot expect immediate results. Think how long it has taken to build up this level of stress. It will be a slow process to release it and, remember, it will not go away completely and for ever. You will meet new stressful situations in your life. Some you will be able to deal with easier than others. Hopefully with experience you will recognize the signs of build-up earlier and will know the best release regime for you.

What is a good exercise to start with? We have already touched on this in a previous article. Lie or sit comfortably, whichever you find easier - preferably in a place where you will not be disturbed. Close your eyes. Now start to concentrate on your breathing. Begin by breathing in through your nose and out through your mouth. Breathe slowly and deeply. A good exercise is to count slowly to five as you breathe in, hold for three seconds and as you gently breathe out say the word “relax” silently. Do this ten to fifteen times and then return to a normal breathing pattern of in and out through your nose but continue in a slow rhythmical pattern.

Now start to concentrate on each area of your body in turn, paying particular attention to the areas that you have already identified as the main holder of tension. Keep thinking “relax”. Keep your breathing slowly and steady. If your neck and shoulders are tight, as they usually are one of the worst areas, concentrate on them until you feel the muscles relax. This can take a while and can suddenly unlock. The first time you try this and you get a result, do not try to release then other parts of your body. At first, as your mind moves on to other areas it is easy for your neck and shoulder muscles to tense up again. Keep thinking about relaxing those neck and shoulder muscles. You may be surprised to find that the muscles suddenly release a second time or even to a third level of relaxation. Believe me, it is a wonderful feeling of achievement when that happens! Be satisfied with small progress. Take ten, preferably twenty, minutes out of your day to give yourself a chance. Move on to other parts of your body when you feel ready. An important area to master is the diaphragm. If your stomach / diaphragm muscles are tight you are not breathing correctly and to your full potential. You should be able to feel the gentle rise and fall of your abdominal area as you breathe in and out.

An excellent aid to relaxation as you do this breathing exercise is aromatherapy. Buy a good quality diffuser and good quality oil. A diffuser with a built in fan that blows the aroma around the room is ideal. For this exercise you need to put two or three drops of lavender oil onto the diffuser pad. Lavender oil is very relaxing - do not be surprised if you find yourself falling asleep!