Five Easy Relaxation Exercises

 Image courtesy of Mister GC at FreeDigitalPhotos.net

Image courtesy of Mister GC at FreeDigitalPhotos.net

If you read my blog, by now you know that I’m moving.

And no, I’m not quite finished whining about it. This will be the last time – I promise.

It’s been awhile since we’ve gone through this process and, frankly, I forgot just how awful this all is – everything from showing the house, to all the paperwork, to the moving sale, to seeing my peaceful hamlet taken apart bit by bit, to the physical exhaustion, to the ticking clock as time runs out to get all the packing done.

That’s my current dilemma, but I know you all have your own stresses in life – some much worse than my own.

I recently read that when an octopus is stressed out, it eats itself. Gross, right?

We don’t want any of that happening, so I thought this would be a perfect time to discuss some relaxation techniques.

Fortunately, you don’t need a vacation, spa weekend, or a bucket load of time to practice the following five simple stress relieving tips that can get you from crazy to calm in 15 minutes or less:

1.   Just Breathe

Image courtesy ofstockimages at FreeDigitalPhotos.net

Image courtesy ofstockimages at FreeDigitalPhotos.net

When you’re stressed, do you find yourself taking short, shallow breaths from your upper chest? Stop that! You need to take deep breaths from the abdomen to inhale more oxygen, which will make you less anxious, slow down your heart rate, and lower your blood pressure. Take a quick 5-minute break and focus solely on your breathing. Sit comfortably or lie down, close your eyes, and put one hand on your chest and the other on your belly. Breathe in slowly through your nose and out through your mouth pushing out as much air as you can. The hand on your stomach should move while the hand on your chest should be fairly still.

2.  Be in the Moment

As I wrote in my blog, Savor the Day, slow down and stay in the present. Stop whatever you’re doing, take a deep breathe, take note of everything around you, and focus on all the details. No matter what you’re going through, use all your senses and absorb the beauty of a sunset, the laughter of a child, a hug from a friend, the sound of a bird singing, the first sip of coffee, the smells after a rainstorm, or the taste of a good piece of chocolate.

3.  Stay Connected

Whenever you’re stressed out, reach out to family and friends. Share your feelings. Some of us (myself included) tend to isolate ourselves when things get tough. Don’t! Your social network can be a great tool for reducing tension during trying times. If you can’t talk face-to-face, pick up the phone. Loved ones can give you sympathy, comfort, and encouragement, along with a fresh perspective.

4.  Use Muscle Relaxation Techniques

Remember when Lamaze was all the rage? One thing I learned from those classes is progressive muscle relaxation. You start by tensing and relaxing muscles in your toes and progressively work your way up to your neck and head or vice versa. Focus on tensing each muscle group for at least five seconds and then relax for 30 seconds. The great thing is you don’t have to be in labor to put this relaxation technique to work.

5.  Visualize

You’re probably familiar with this technique. Experts suggest closing your eyes and taking a mini-vacation in your mind. Go to your favorite place and visualize the sights, sounds, smells, and sensations. Lately, I’ve been watching Cedar Cove on Netflix which reminds me of how much I love Washington State where I lived briefly. Visualizing myself on Mount Rainier or sailing the San Juan Islands works well for me right now. You know where your special place is, so just close your eyes and go there!

Image courtesy of Ambro at FreeDigitalPhotos.net

Image courtesy of Ambro at FreeDigitalPhotos.net

I only mentioned a few ways to decompress. There are plenty more. A heating pad, a neck massage from your spouse, or listening to calming music are other great ways to relax.

It doesn’t really matter which technique you pick. Just find one that works for you. Even on your busiest days – which are actually when you need these tips the most – try to set aside just a few moments twice a day to de-stress. Practice makes perfect and relaxation techniques are no different.

And if all else fails, keep your sense of humor. It’s like this joke I saw on Pinterest on how to handle stress like a dog. “If you can’t eat it or play with it, just pee on it and walk away.”

Sounds good to me. I just might try that!

 

juliegorges

Julie A. Gorges is the author of two young adult novels, Just Call Me Goody Two Shoes and Time to Cast Away and co-author of Residential Steel Design and Construction published by McGraw Hill. In addition, hundreds of her articles and short stories have been published in national and regional magazines, and she received three journalism awards from the Washington Newspaper Publishers Association while working as a newspaper reporter. Julie currently lives in southern California with her husband, Scott, and has two grown children and three grandchildren.

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16 Responses

  1. Thanks, I need that today.

  2. Great post – I guess you need to practice what you preach….I certainly don’t want to read that you’ve eaten yourself! 🙂

  3. Terry says:

    All what I try to use in my life.. Great article .. it needed to be all in one place !

  4. Great reminders, thanks for posting this!

    Can I add one? Take a short nap! Works wonders for me.

    Blessings,
    Sue

  5. Christina says:

    Hi Julie,
    These are great simple and powerful techniques! So many people don’t know about these simple yet powerful habits, and those of us who do still need reminders 🙂

    ~Christina

    • juliegorges says:

      Thanks, Christina. And yes, even though I knew of these techniques, putting them into practice on a regular basis just wasn’t happening. Writing the article was a good reminder for myself as well as others.

  6. Julie, good reminders. I try to take myself to an extra yoga class when it gets too much. Thanks to you, I think a massage is next.

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