Relaxation Exercises

For the Busy (and Evolving) Person

Do you want to learn how to relax?

Good. Because there are several relaxation exercises...

• Diaphragmatic Breathing
• Body Scan
• Guided Imagery Meditations
• Mindful Movement
• Gentle Movement

Why is it so important?

It changes our body's physiology. When we practice it, we stop sending the message to our brain to activate the fight-flight response. And instead we tell our brain to generate the relaxation response.

It massages our internal organs, slows down our heart rate, decreases our blood pressure, brings us to the present moment, and invokes an experience of peace and relaxation.

Let me tell you a little bit about my experience with this great relaxation technique...

When I first learned about diaphragmatic breathing, I was in my mid-thirties and had been breathing unconsciously for a long time.

It turns out that I was a "chest breather." In other words, my breath cycles were short and mainly in my upper lungs.

At that time I was pretty tense and stressed which goes along with me being a chest breather.

I learned that our lower lungs are the largest part of our lungs. And that when we get the breath fully down into them, we're able to pull in more oxygen, release more toxins, and activate the relaxation response.

So I decided to begin a conscious breathing practice.

My son was young at the time and needed me to hang out with him while he fell asleep. So I took that time to lie on the floor and practice diaphragmatic breathing.

It took a while before belly breathing became "normal" for me. My body kept wanting to go back to chest breathing.

However, the benefits were too great to resist.

So I persisted - and it was years before my son didn't want me to be in his room while he fell asleep - so I had plenty of opportunity to practice.

Now, as far as I can tell, I habitually breathe into my belly. I'm way more calm, present, and centered.

AND whenever I do feel stressed and notice it - all I have to do is bring my awareness to my breath and practically immediately I relax.

Have you ever done a body scan?

A lot of people have so I won't bore you with details right here. However, body scans are great relaxation exercises. Click here to try one.

Next to diaphragmatic breathing, I think body scans are the second most important relaxation exercise you can practice.

When you're beginning, find a comfortable place and listen to a CD or audio recording that guides you through the process. there's one on my CD (or downloadable mp3) - Time to Breathe and Relax.

Once you've done this enough - and this may take years - you can do it by yourself... anywhere... anytime.

For me what's good about doing a body scan is that it brings me back to the present and what my body needs in this moment.

I can get caught up in the day-to-day busy-ness of life and forget to notice what's happening inside my body.

Doing a short or long body scan helps me tune in. When I do that I make whatever adjustments my body needs - like I'll stand up and stretch... or shift my position... or breath more fully... or get up and walk around.

And then I just feel better.

Guided imagery engages non-dominant parts of our brain and invokes imaginary experiences that shift our physiological state. Click here for more information about different types of guided imagery meditations.

I enjoy guided imagery meditations because they feel good and invoke images and sensations that I might not otherwise experience.

These images and sensations can be both relaxing and provide me with great wisdom.

One of my favorite relaxation exercises, and a tool for self-healing and spiritual practice is Mindful Movement.

Mindful movement is a practice of moving your body and noticing your experience without judgment.

I developed mindful movement as a way of helping my clients learn how to use movement on their healing journey. It has evolved into a potent practice for accessing Presence, relaxing, and shifting consciousness.

It is - in my opinion - very helpful... if not necessary... in developing flexibility in your mind-body-spirit. This flexibility allows you to be able change your thinking easily.

I often do mindful movement as a spiritual practice in the morning or at night.

Gentle movement is one of the most loving and relaxation exercises we can do for our bodies.

I recommend doing some form of gentle movement every day. For specific information about how to use gentle movement as a relaxation technique, click here.

I often do gentle movement several times a day.

After I've been working on the computer for a while and I bring my awareness to my breath and do a quick body scan, I'll notice that I feel stiff and need to move.

So I just stand up and stretch my neck, arms, back and legs.

Sometimes I wonder what the people I share my office with think - however, they're all healing arts practitioners like massage therapists and acupuncturists so I figure - and hope - they understand... Maybe I'll ask them one day!

Other things that relax us... also known as "relaxation exercises" include...

• Being in nature.
• Listening to relaxation music.
• Playing with children.
• Hanging out in water...

Sometimes we do things that we think are relaxing - but are they really? Click here to explore the difference between relaxing and distracting.

Get a weekly one word, one phrase, one sentence, or one picture reminder to relax. Sign up for the Relaxed-and-At-Ease e-zine.

To understand the different types of techniques go to Relaxation Techniques.