Add These Three Relaxation Techniques To Your Mental Skills Toolbox

Don’t you love it when someone tells you to relax or calm down…?? It’s rare to find someone who likes to hear “calm down” when feeling excited or nervous in a situation. And yet, this statement is a go to for many when trying to help, support, or give feedback to a person experiencing what can be debilitating emotions. It’s important to keep in mind these kind individuals are only trying to help you. Although, someone telling you to calm down is like hearing nails on a chalkboard only to ignite a larger flame inside.

I am not here to tell you to calm down or relax. I am here to teach you how to relax and calm down. So, in the moments when you want or need to stay composed you have the tools to do so. Here are 3 simple and quick relaxation techniques you can utilize each day.

Belly Breathing

Belly Breathing has been shown to help release tension, decrease heart rate, slow down breathing, and lower blood pressure. With this research in mind, belly breathing affects your whole body. A friend of mine from grad school recently showed me a new way to teach how to properly belly breath that I find quite fantastic. Follow the steps bellow:

• Begin by finding a comfortable position. In the case of this exercise you will need to be sitting or standing.
• Next, form your hands into a ‘C’ shape. Then, place your ‘C’ shaped hands on your rib cages at the bottom.
• The goal when you breathe in is to have your ‘C’ shaped hands move outward with your ribcage. As you breathe out, you want your ‘C’ shaped hands to move inward with your ribcage.
• With the goal in mind, breathe in deeply through your nose, expanding your ‘C’ shaped hands.
• Breathe out through your mouth, letting your ‘C’ shaped hands move inward.
• Repeat this exercise 5-10 times. Take your time with each breath. As you continue to breathe you can close your eyes until you finish the amount of times you set for yourself.
• Take notice of how you feel after completing the exercise.

Imagining your Peaceful Place

While many utilize imagery to prepare themselves for competition or to visualize themselves doing sport specific skills, another great imagery use is relaxation. How can visualizing help you relax? Imagine your calming place or your calming person. A few examples of a calming place could be the beach or the ocean. Examples of your calming person could be your partner or a close friend. When practicing imagery, remember to try to include all your senses and any emotion associated with the image.

4-4-4 Breathing

4-4-4 breathing, or box breathing, helps reduce a worried or excited state in which your thoughts and heart are racing, your stomach hurts, and you’re sweating like there is no tomorrow. Box breathing reduces stress, increases focus, and brings clarity to your mind. When practiced regularly, your response to future perceived stressful situations will shift to a more composed state.

When practicing box breathing be sure to implement belly breathing, really trying to expand those lower rib cages to fully use your lungs. To start, inhale through your nose for 4 seconds. Then, hold your breath for 4 seconds. Then, exhale through your mouth for 4 seconds. Then, hold your breath for 4 seconds. And, begin again.

Belly breathing, imaging your peaceful place, and 4-4-4 breathing are great starting points to build your relaxation technique toolbox. Just like all other things, these techniques take practice! The more you practice and use them correctly the better results you will feel and see. With that, use them often and enjoy.

For more information on relaxation techniques, fill out a contact me form or send me an email. Ask me about relaxation techniques to start a conversation.