Build Your Relaxation Response
Many of us push our minds and bodies to the limit, often at the expense of our physical and mental wellbeing. The response to our daily activities may include an increased heart rate, high blood pressure, and an accelerated breathing rate. Over time, these reactions raise cholesterol levels, disturb intestinal activities, and depress the immune system. In general, they leave us feeling "stressed out." The good news is that we also possess the "relaxation response." Relaxation techniques are helpful tools for coping with stress and promoting long-term health. They slow the body down and quiet the mind.
The following is a simple practice to help you calm your mind and build resilience over time. Remember that relaxation techniques are skills. As with any skill, your ability to relax improves with practice. While these techniques may feel awkward at first, they will feel more natural with practice. If one method doesn't work for you, try another. If none of your efforts at stress reduction seem to work, you may want to talk to your doctor about other options.
Our Breath as a Natural Tranquilizer
One of the most powerful tools we can use to calm and relax is our breath. Our breath is always with us and is an excellent tool in settling our nerves—either as a recovery from something upsetting or challenging, or in preparation for something ahead.
You may even find breathing exercises helpful for falling asleep. The benefits are subtle when you first start to practice. Still, as you continue, you will see that what once caused you stress doesn’t seem so difficult when you apply breathing techniques. You may even notice that your emotions are much more balanced, regardless of the situation.
This practice is known as 4-7-8 breathing and is an effective way to reduce stress relatively quickly. Read through how to complete the practice before you begin.
Find a comfortable seated position with your feet flat on the floor. Or, if you are using this practice to fall asleep, find a comfortable reclining position. Your eyes can be either open or closed.
It may take a few times to get the pace of your breath counts right for you. Also note that most people complete two to three cycles of this exercise before feeling calm and relaxed.
Begin by placing the tip of your tongue against the ridge of tissue just behind your upper front teeth. Keep it there throughout the entire practice. This will relax your jaw.
Using a pace of counting that works for you, close your mouth and inhale quietly through your nose to a count of four.
Once you have inhaled to a count of four, hold your breath for a count of seven. Don't be surprised if at first holding your breath for a full count of seven is difficult. Just know that each time you do this exercise, you will improve your ability to hold your breath for seven counts.
Your exhale should be through your mouth to a count of eight. You may notice your breath makes a quiet whoosh as you exhale.
Before you try this again, take a few normal breaths.
Once again, make yourself comfortable with your eyes open or closed. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there throughout the entire exercise. This will help relax your jaw.
Close your mouth and inhale quietly through your nose to a count of one, two, three, four.
Hold for a count of one, two, three, four, five, six, seven.
Exhale completely through your mouth, making a quiet whoosh sound to a count of one, two, three, four, five, six, seven, and eight.
Now, take a few normal breaths.
When you complete this practice, think about your daily routine, and see if you can identify times during the day to make this exercise a regular part of your practice.