Three techniques for quick relaxation to calm you mind
Switch your thoughts to yourself and your breathing. Take a few deep breaths, exhaling slowly. Mentally scan your body. Notice areas that feel tense or cramped. Quickly loosen up these areas. Let go of as much tension as you can.
Move your head to your right shoulder, then to the left shoulder, move your head forward from your chin to your chest and then backwards. Roll your shoulders forward and backward several times. Let all of your muscles completely relax. Recall a pleasant thought for a few seconds. Take another deep breath and exhale slowly. You should feel more relaxed.
2. Mind Relaxation
Close your eyes. Breathe normally through your nose. As you exhale, silently say to yourself a short word such as “peaceful” or a short phrase such as “I feel quiet” or “I’m safe”. Continue for ten minutes. If your mind wanders, gently remind yourself to think about your breathing and your chosen word or phrase. Let your breathing become slow and steady.
3. Deep Breathing Relaxation
Many individuals under stress experience rapid shallow breathing from the upper chest as if preparing for flight or reacting to fear. This type of breathing intensifies anxiety. To reduce stress, take several deep breaths and practice slow, abdominal breathing every chance you can. Imagine a spot just below your navel.
Breathe into that spot and fill your abdomen with air. Let the air fill you from the abdomen up, then let it out, like deflating a balloon. With every long, slow breath out, you should feel more relaxed.
During a break or after lunch, try this relaxing posture. Sit somewhere quiet. Comfortably round your shoulders so they feel relaxed. Drop your arms to the sides. With the palms up, rest your hands on top of your thighs. Bend your knees comfortably while extending your legs. Allow your feet to fall outward, supported by your heels. Next, let your jaw drop, close your eyes and practice your deep breathing for several minutes.