RELAXATION TECHNIQUES

DEEP BREATHING

Give yourself 5-10 minutes to do this exercise:

1. Switch on some soft and relaxing music.
2. Dim the lights, if you can.
3. Sit down or lie down in a comfortable position.
4. Close your eyes and place one hand on your stomach right above your waist.
5. Take a deep breath slowly though your nose. Feel your stomach slowly rise up.
6. Slowly breathe out, gently through your mouth.
7. Focus on your breathing and feel the air moving in and out of your body.
8. Repeat step 4 & 5 several times until you feel relaxed.
9. When done, slowly open your eyes.

VISUAL IMAGERY

Give yourself 10-15 minues to do this exercise. If you have more time, start with deep breathing exercise, followed by a visual imagery exercise :

1. Find a quiet comfortable place. Switch on some soft and relaxing music.
2. Dim the lights.
3. Sit on a comfortable chair or lie down.
4. Close your eyes. Put aside all your worries and concerns for the moment.
5. Breathe in slowly, steadily and deeply. Relax all your muscles and let your body go limp.
6. Let your mind imagine a pleasant scene. Imagine that you are walking in a pathway lined with lush greenery, flowers in bloom and birds singing to you.
7. Feel the cool fresh breeze around you. Take a deep breath, in and out.
8. Imagine at the end of the pathway, there are white, sandy beaches and the shiny pebbles lining the shore. Take a deep breath, in and out.
9. Feel the smooth and cool pebbles. Take a deep breath, in and out.
10. Continue this visualisation until you feel very relaxed.
11. Slowly count to 10 and you will come to a more alert, wakeful and refreshed mind.
12. You can also choose to do this relaxation exercise using an audio-guided CD *.


MUSCLE RELAXATION

It is recommended that you use an audio-guided CD* to do the muscle relaxation exercise. Give yourself about 20-30 minutes for this exercise.
1. Find a quiet comfortable place. Switch on some soft and relaxing music
2. Sit on a comfortable chair or lie down.
3. Gently close your eyes. Put aside all your worries and concerns to concentrate on relaxing your body.
4. Breathe in slowly, steadily and deeply.
5. Focus your attention to your hands and fingers. Clench your fists as tighlty as you can and count to 10.
6. Notice the pull of your hand muscles. Feel the tension. Then release the tension very slowly by letting your hands unfold as you count to 10.
7. Feel the warm tingling sensation on your hands as you relax. Let the tension drain out of your hand.
8. Repeat this exercise with any part of your body-face, head and neck, arms and shoulders, abdomen, buttocks, legs, feet and ankles. Refer to an audio- guide CD* for detailed instructions.


* An audio- CD on relaxation can be bought from Health Information Centre, Level 3, Health Promotion Board,3, Second Hospital Avenue, Singapore 168937. For further enquiries, kindly contact Telp:6435 3954 or email:hpb_hic@hpb.gov.sg



Hopefully useful,
Source:Health Promotion Board- Singapore