Relaxation Techniques

 

Muscle tension and tension in general is a common physical and emotional symptom of trauma. Muscle relaxation and breathing exercises can help release some of the tension and actually help us sleep. Loosening our muscles can relax our bodies and in turn calm our minds. We can focus our attention on one muscle group at a time by intentionally tightening and then release. Different breathing techniques such as puckered-lip breathing, square breathing and deeper breathing can lead to more relaxation. Relaxation is essential to gaining a sense of balance in our troubled world. 

    To begin the muscle relaxation exercise we must remove our shoes, glasses, contact lenses and loosen tight clothing. Lie down on a firm bed or on the floor with a small pillow under our head and under our knees. Rest our arms at our sides and lay our legs straight and our feet relaxed. Tense each muscle group for approximately 30 seconds before releasing.

·         Close our eyes to remove visual stimuli. Pay attention to our breathing, breathe gently and peacefully.

·         Point both feet and toes at the same time. Clench them firmly. Form a mental picture of the tension. Relax all at once. When the muscles relax, they elongate and blood flow through them increases. There may be warmth and tingling in the areas we are relaxing. Let our feet sink into the bed or floor, feeling completely relaxed.

·         Pull our toes back toward our head. Tense. Observe the tension in the muscles below the knee. Release.

·         Next, tense the front part of the leg above the knee by straightening our leg and locking our knees. Release.

·         Squeeze our buttocks or seat muscles together. Leave our stomach muscles relaxed. May feel a warm and heavy feeling. Slowly let go of the tension.

·         Tense our stomach pretending it is a ball and we are squeezing it into a smaller ball. Shrink our stomach and pull it back into the spine. Notice how tensing interferes with our breathing. Let go of the tension.

·         Tense our lower back muscles and pull our back into the floor or bed and release.

·         Shrug our shoulders and then tense them. Pull them toward our ears and feel the tension above the collar bones and between our shoulder blades.

·         Make tight fists and draw them back toward our shoulders. Pretend we are pulling a team of horses. Let our arms fall back beside our bodies.

·         Our neck muscles carry much of our tension. Gradually turn our head to the right while trying to look over our shoulder. Hold the tension long enough to observe it. Turn head slowly back to the front. Repeat the process by turning our head to the left.

·         Gently press our head against the floor or bed while raising our chin toward the ceiling. Study the tension and relax.

·         Lift our eyebrows up and tense our brow.

·         Pull the corners of our mouth into a deep frown.

·         Make a wide smile. Grin ear to ear. 

    Practice this relaxation exercise twice a day for two weeks or more. At first, we may be more aware of our muscle tension. This will disappear after a while when our tense muscles get a break and our nerves desensitize (Shiraldi, 1999). Also, try yoga and tai chi to help relax our bodies and mind. 

********

 Breathing exercises can provide a calming sensation. While sitting, laying down, or standing breath with our diaphragm. A simple way to do this is by imagining that we are breathing from our stomachs rather than our lungs. Our stomach should rise or expand when we breathe in and fall or contract as we exhale. Place one hand on our chest and the other on our stomach. If our stomach is rising, we are doing it right.

     Puckered-Lip Breathing (2–4)

·         Breathe in normally for approximately 2 seconds.

·         Pucker our lips like we are drinking from a straw.

·         Exhale through puckered lips for 4 seconds.

·         Repeat

 

    Square Breathing (4-4-4-4)

·         Breathe in for 4 seconds.

·         Hold breath for 4 seconds.

·         Exhale for 4 seconds.

·         Hold for 4 seconds before inhaling.

·         Repeat.

 

    Deeper Breathing (4-7-8)

·         Breathe in for 4 seconds.

·         Hold breath for 7 seconds.

·         Exhale for 8 seconds.

·         Repeat

     Try these relaxation techniques when we are feeling fine and troubled. Practice and combine skills. Make them our own and have realistic expectations (Gregory, 2022).