Yesterday I shared the ideas from Laurence Schmidt newsletter that emphasized the value of some simple breathing exercises. In that same article, Mary Coussons-Read, PhD, suggests some additional exercises that can help.
Here are some options that can enhance the relaxing effect of breathing exercises:
Try Visualization.
“Going to your happy place” is something we often joke about, but there is some truth in the humor. Coussons-Read advises planning ahead and creating an internal picture of a place that relaxes you so you can bring it to mind when you need it. Bedrooms and beaches top the list, but obviously your happy place is a personal destination.
“Spend a little time creating what that picture looks like. When you feel stressed out, stop, put the picture in your head, take a few deep breaths,” she says.
Pray.
Prayer, in whatever form or from whatever tradition, can be a very helpful relaxation exercise. “It can have the component of relaxation but also the component of feeling part of something else, and feeling like you’re not by yourself,” she says.
Exercise.
Being physically active on a regular basis is helpful for overall stress management, but if time allows, you can use physical exercise for immediate relaxation as well.
Taking a brief walk around your office building, doing some yoga stretches, or closing the door and dancing to a favorite tune can help alleviate stress. But “you don’t want exercise to become just one more thing you have to do,” says Coussons-Read, so pick something you enjoy.
Mini-massage.
“One of the most important things is to recognize where and how you carry stress in your body – some carry it in shoulders, head, neck, jaw, hands or even their stomach,” says Coussons-Read. Try scheduling an appointment with a massage therapist who can teach you how to take care of your trouble spots while at work or home.
Apply Heat.
If you have the option of a warm bath or shower, or simply have some warming gloves, socks or heat packs, use the heat to help relax tight muscles.
Aromatherapy.
Although research on aromatherapy is mixed, many people find certain scents, such as lavender to be relaxing. If you respond well to the smell, have a sample on hand (in a desk drawer or in your purse) for a relaxing sniff as needed before or after your breathing exercises.
As hard as everyone works these days, we all deserve a time out now and then to calm our nerves and decompress. Relaxation exercises can help us stay productive and happy.
