I ‘ve talked about breathing and visualization as relaxation techniques. This week, I’d like to add a third element – movement.
Coordinating breath and movement can calm you down, center you, clear your head, and focus your mind, and help the relaxation spread to the muscles throughout your body.
Another benefit is that the physical movement gives your mind a focal point that can not only deepen relaxation but can also allow you to relax when you’re too restless, fidgety, listless or unmotivated for the purely mental techniques.
When you are concentrating on moving your body in a certain way, it is easier to keep your mind off stressful thoughts that creep into your mind. However, thoughts will invariably intervene at some point when they do, just acknowledge them and immediately click the remote and switch back to the breathing channel. Then refocus on your movements.
One classic exercise that combines breathing and movement is Progressive Muscle Relaxation or PMR. This can be done standing, sitting or when you are having trouble sleeping, in bed. Body focus techniques not only help insomnia but also improve headaches and stomach problems if done for a period of time when you’re having symptoms.
In PMR, you first tighten and then release major muscles, starting with feet and moving up your body. Doing this helps you learn what your muscles feel like when they are tense versus relaxed. It may sound strange, but most people don’t realize their muscles are tense until the tension gets bad enough to hurt.
You may need to learn how and when to relax your muscles. PMR not only helps you relax, it increases your awareness of muscle tension. Soon you’ll be able to prevent muscle tension from building by stopping it before it gets serious.
Progressive Muscle Relaxation
Start by squeezing your toes together as if you were making fists with your feet. Hold the squeeze and feel the tension in every foot muscle. Then let everything go, all at once, as you exhale.
Try to feel the muscles in your feet relaxing and loosening up. Next squeeze your calves and thighs, hold the squeeze feel the tension and then release it quickly, always on an exhale. Feel all the tension evaporating from your legs.
Focus on the contrasting sensations of tension and relaxation, tightness and openness. Continue up through your body tightening and releasing, sequentially, your buttocks then your chest and shoulders, scrunching your shoulders up to your ears. Then move onto your arms and hands, making fists and squeezing them tightly.
Hold and release the muscles in your throat and neck and then scrunch your face together and squeeze your eyes shut, hold, and then release. Open your mouth as wide as you can and stick your tongue out as far as you can. Hold and release. Then bring your focus back to your abdominal breathing, perhaps counting out an exhale that is twice as long as your inhale. Gradually transition back to your day.
Short Form PMR
There is also a short form PMR when you are pressed for time. Divide your body into three sections, from your feet up to your face. Then tense all the muscles in each section, hold them and release all at once with an exhale, as you did above. Then move onto the next section. For example, feet, legs, thighs and buttocks are one section, chest arms and shoulders are another section and neck, throat, face and jaw are the last section.
Once you’re comfortable with PMR, you can try a Mental Body Scan. As with PMR you can do a detailed body scan, or use a short form. Like before, begin at your feet and work up your body. This time, though, just mentally scan for tension. When you find tightness in your muscles, mentally release it. I like to visualize the tension floating away from my body, like steam, evaporating into the air.
You can also imagine the tight muscle opening up, spreading a warm, heavy feeling as it releases all its tension. Then let this sensation spread slowly up your body. Scan every part of your body in as much detail as you have time for. For example, you can divide the face into scalp, forehead, eyes, nose, lips, cheeks, jaw and tongue or you can treat the face as a whole. Either way, make sure your jaw is loose and your teeth are apart, not clenched!
Another exercise that combines breathing and movement is Mindful Walking, which you can do it whenever and wherever you are walking. Start Abdominal Breathing with a 3 or a 5 count inhale and the same count for the exhale. Then count the number of evenly paced steps you take per inhale and per exhale, using only odd numbers for your count. This insures that you start each inhale on a different foot.
For 3-count walking, this means:
- Inhale – left, right, left
- Exhale – right, left, right.
A 5-count walk would be:
- Inhale – left, right, left, right, left
- Exhale – right, left, right, left, right.
If you want to increase your relaxation, elongate your exhale and increase the number of steps per exhale. So, for example, you could inhale to a count of 3 and exhale to a count of 5 or inhale to a count of 5 and exhale to a count of 9 (remember to only use odd numbers and keep your steps steady and even).
If you want to energize yourself, increase the length of your inhalation and the number of steps per inhale while shortening your exhalation and the number of steps on each exhale. You could, for example, inhale to the count of 5 and exhale to the count of 3.
I find when I walk like this, I don’t get as tired or winded. I end my walk feeling more relaxed and centered as well as refreshed.
Now you know some techniques that can help you circumvent your body’s stress response, reduce muscle tension and quiet your mind. This should help you get through each day feeling more positive emotionally and more relaxed and energized physically.
You shouldn’t have to get more stressed trying to find time for stress control. Do what you can when you can and you’ll find whatever you do, there will be definite benefits.