Lifestyle Medicine

Relaxation Exercises

Deep breathing

Sometimes the most seemingly simple exercise can be the most profound. Most of us take shallow breaths as we rush through the day, and we breathe even less effectively when we are nervous or anxious. Deep and focused breathing allows the body to get the oxygen it needs to feed our tissues while removing the stagnant air. It is also a wonderful way to focus the mind, and is very relaxing. Find a quiet place, a comfortable seat, and try the following techniques:

Place one hand on your abdomen and the other hand on your heart. Just sit quietly and notice your breathing – feel your abdomen and chest move up and down with each inhale and exhale. You may notice your chest moving more than your abdomen at first. Try to make your breathe come from your abdomen instead – this is deeper breathing than when it comes from the chest. Focus on inhaling deeply while feeling your abdomen fill and expand, and exhaling completely while feeling our abdomen slowly empty and contract.

Count to 4 as you inhale, making sure to inhale over the entire count of 4. Count to 4 again as you hold in the inhalation. Then count to 4 as you slowly exhale, again making sure to exhale over the entire count of 4. Finally, hold for another count of 4. Repeat the inhale – hold – exhale – hold pattern, each for a count of 4, trying to find a rhythm that feels good to your body. As you become more experienced with this you may want to hold for a count of 5 or 6 each time instead of 4.

Meditation or prayer Set aside some time for meditation, self-reflection or prayer. During this time you can sit or lie down in a comfortable place, making sure you are in a place where no one will distract you. Allow at least 10 minutes a day for meditation and prayer, although many people find even better results if they can dedicate at least 20 minutes to each meditation or prayer practice. Many people like to do this first thing in the morning and right before bed. Having a ritual – consistent time, quiet place, and possibly burning a stick of incense, working with a rosary or mala, or listening to quiet music may help you establish a consistent meditation or prayer practice. Some techniques you may want to try including:

Concentrate on your breathing: notice each breath as it goes in and out, bringing gentle awareness back to your breath when your mind starts to wander.

Imagine a white ball of healing energy entering your body and spreading all over your body, paying attention to the sensations you experience as the ball permeates each aspect of your body.

Pay attention to each aspect of your body, from your feet up to your head. Start with each toe, paying attention to any sensations there, and slowly work your way up to your head.

Reflect about positive aspects of your day. Set an intention for what you would like to accomplish tomorrow, in one week, one month, and one year. Make sure your intention includes healing and other non-concrete things to nourish your heart, mind, and soul.

Pray for your health and strength, as well as for your loved ones.

Yoga Yoga has become extremely popular, and classes are widely available not only in yoga studios but also at community centers, gyms, and churches. Yoga offers an excellent way to relax your body while strengthening your core. There are different types of yoga, so you may want to try out a few classes. “Basics” classes are specifically designed for people new to yoga. “Yin” and “restorative” are specifically tailored for relaxation and a “flow” type of class can offer a more vigorous experience. Yoga can also be a wonderful way to find a caring and supportive community of people.

Qi Gong is a Chinese method of relaxation and cultivating Qi, or life force. Practicing Qi gong involves breathing exercises and gentle movements. Tai qi is a “soft” Chinese martial art practiced for health reasons. Tai qi practice is focused on health maintenance, meditation and the martial art, which is very gentle and non- combative. Qi gong and Tai qi classes are offered at come community centers, martial arts studios, acupuncture schools, and community colleges.

Walking

Walking is an excellent way to get gentle exercise, and can be very relaxing. Walking outside in the mornings and evenings, especially if you are able to do this in a park or nature preserve, allows you to experience the beauty of nature, fresh air and sunlight. You can incorporate deep breathing and meditation or self- reflection into your walks as well.

Gentle Stretching can be an excellent way to increase circulation and relaxation. Start by moving your head to each side, and forward and back, and make some gentle circles. Open and close each hand several times, roll your wrists, and make circles with your arms. Bend your torso forward and backward, holding each for a few breaths. Make circles with your ankles and use your hands to help move each toe up and down. Be gentle and mindful with each movement, and try to incorporate mindful breathing with the movements.

Pace Yourself

Many of the techniques mentioned in this document many be new for you. Like any new skill, it will take time for these to become comfortable. Even the deep breathing exercises may be surprisingly difficult to maintain at first. It’s ok. Try some different techniques out so you can find the ones the feel the best for you. Give yourself some time to experience the benefits of each one. Don’t give up if something seems difficult. As you incorporate these relaxation techniques into your life, remember that any additional relaxation techniques you can incorporate into your life will to be beneficial.

Other Stress Reduction Therapies:

Mindfulness Based Stress Reduction (MBSR)

This is an 8-week program that teaches increased self-awareness of the mind, heart and soul. It includes mindfulness meditation, gentle stretching and mindful yoga, group discussion, individual instruction, home assignments and a practice manual. Almost 30 years of research have shown this program to be effective in reducing medical symptoms and psychological stress while allowing participants to experience life more fully.

Hypnosis Hypnosis has been used to assist people in making dietary and other lifestyle changes.

Focus on the Positive Take some time to remember the positive aspects of your life. You may want to think of some positive affirmations, write them down and place them in a place where you will see them each day to remind yourself of the things that enrich your life.

Remember to incorporate time for activities you enjoy into your schedule.