Deep tension releasing exercises have a calming effect on the nervous system, help you sleep better and reduce feelings of stress and anxiety. These exercises do not require exercise equipment or special training, but they do require practice. Doing tension release exercises is like learning a new skill, which takes time to develop and give results.
The Wave
The wave is an exercise that releases tension and helps you sleep. You do this exercise when you are in bed ready to fall asleep. Begin by observing your breath. Think "in" when you inhale and "out" as you exhale. This keeps your mind on your breathing. If anything distracts you, just return your thoughts to your breathing. Next, bring your attention to your feet. Curl your toes and then the arch of your foot as hard as you are able. Without releasing the tension in your feet, tense your ankles, then your calves and then your abdomen. Hold your entire lower body tight as you tense your arms and squeeze your hands into fists. Tense your neck, eyes and forehead, too. Holding your feet, legs and torso tight, tense your back and chest and shoulders. Finally, tense your scalp and hold everything tight for five seconds. Finish by relaxing completely. Repeat the process three to seven times.
Deep Breathing/Muscular Relaxation Exercise
The deep breathing/muscular relaxation exercise, which is best performed seated, is an ideal exercise to do during the day or at the office. However, it is important to choose a location that offers privacy so you are not interrupted. Sit back comfortably in a chair with your feet on the floor. Rest your hands on your lap or on armrests and close your eyes. Take deep breaths through your nose during the exercise. Imagine a horizontal beam of light beginning at the top of your head and then move it slowly down your body, like the light from a scanner moving down a barcode. Consciously relax whatever part of your body the light is touching until it reaches your feet. Then picture yourself in a beautiful setting and breathe deeply for five to 10 minutes as you think of this place.
Progressive Muscle Relaxation
In the progressive muscle relaxation exercise, you tense and relax areas of your body one at a time. You start at your head and move all the way down your body, tensing and relaxing one spot before moving onto the next. You can do this exercise seated or lying down. Start by closing your eyes and practicing deep breathing as you think, "I am relaxed." Tense your face first by scrunching up your nose, squeezing your eyes shut and tensing your scalp and forehead. Momentarily feel the tension and then release it. Repeat, in order, with your neck, shoulders, upper chest, abdomen, arms and hands, glutes, thighs, lower legs and feet. Complete the exercise by taking one deep breath, holding the breath for a moment and then exhaling any remaining tension before you open your eyes.
Relaxation Enhancing Breath Exercise
You can enhance the effects of a tension releasing exercise by beginning with a breathing technique to deepen your relaxation. You do not need to do this exercise first, but if you have time you can. This exercise is also effective for relaxing areas of chronic tension. Inhale until your lungs are 75 percent full and then consciously release tension as you exhale. As you become adept at this exercise, your exhalations signal your muscles to relax further. Concentrate on releasing tension from a particular muscle if you feel that one is refusing to relax with the others. Move on to the relaxation exercise of your choice once you feel you are as relaxed as possible from this exercise.
References
- University of California, Berkeley, University Health Services Tang Center; Insomnia Self-Care Guide; March 2011 (pdf)
- The University of Arizona; Self-Care: Take a Breath to Relax; N. Rogers, M.S., R.D. (pdf)
- Kansas State University Counseling Services; Deep Muscle Relaxation Exercise; January 2008
- McKinley Health Center, University of Illinois at Urbana-Champaign: Progressive Muscle Relaxation
Member Comments