A simple physical relaxation technique

Here is one simple physical method which is designed to be useful in everyday situations: it doesn't aim at deep relaxation or require you to lie down for half an hour! Rather, it aims to reduce unnecessary levels of tension, so that you can continue with your current activity more effectively. It can be used just about anywhere - sitting in a lecture or examination, walking down the street, or going to sleep in bed.

How it works

In the early part of this century it was recognised that when people first tense up and then relax muscle groups, they end up more relaxed than when they began. In fact this is a natural process that we all use, for example when we stretch, or yawn.

But the key to this particular method lies in two factors:

that we learn the difference in the sensations of being tense and being relaxed, and
that it gives signals to the subconscious and "automatic" parts of our system (the autonomic nervous system) that "all is well", "there is no need to be tense any longer", and it is your autonomic nervous system which will do the real work by slowing down your heart rate, stopping the release of adrenaline into your blood stream, etc. - things which we do not normally have under our conscious control.

Hence the exercises themselves are deceptively simple. Don't be fooled - they do work; but like all relaxation methods, it takes time and practice for this to be useful in real-life stressful situations.

The method

For each of the areas of the body described, it is suggested that you tense up and then relax muscle groups. Do each exercise three times. As you get better with time at relaxing these areas, try using less tension before relaxing.

Hands

Hands are commonly one of the first parts of our body to show tension. When they tense up, they tend to either clench up into a fist, or to hold tight onto something, such as the arm of a chair, or to clasp each other. Instead, try stretching out your hands so that your fingers are straight and spread out. Hold that position for a moment and feel the tension across your palms and the back of your hands. Then let your hands relax and flop beside you, or on your lap. Resist the urge to hold onto something; just let them hang loosely beside you, or let them rest on read more