Your body may
respond to stress by tensing up, which can cause pain. If you learn to relax
your muscles, you can reduce muscle tension and anxiety. Progressive muscle
relaxation is an exercise that can help you do this.
progressive muscle relaxation, you tense and then relax related groups of
muscles. You can use a relaxation tape or CD to help you go through all the
muscle groups. Or you can learn the muscle groups and work through them from
Find a quiet place where you won't be bothered. Be sure
you can lie on your back in comfort.
For each muscle group:
Breathe in and tense the muscle group for 4 to
10 seconds. Tense hard, but not to the point of cramping.
breathe out while you suddenly and completely relax the muscle group. Don't
relax it gradually.
Rest for 10 to 20 seconds.
Here are the muscle groups:
Hands and arms
Hands: Make a tight fist.
and forearms: Tense them and bend your hands back at the
Biceps and upper arms: Make your hands into fists, bend your
arms at the elbows, and tense your biceps.
Head and neck
Forehead: Wrinkle it into a deep
Around the eyes and bridge of the nose: Close your eyes as
tightly as possible. If you wear contact lenses, remove them before beginning
Cheeks and jaws: Smile as widely as you
Around the mouth: Press your lips together
Back of the neck: Press your head back against the
Front of the neck: Touch your chin to your chest.
Chest: Take a deep breath and hold it, then
Hips and rear end (buttocks): Press the
buttocks together tightly.
Thighs: Clench them
Lower legs: Push your heels out and flex your toes up, as if
trying to bring the toes up to touch your shins. Then point your toes away and
curl them downward.
You may feel sleepy after doing this exercise. To "wake up"
your body, count backwards from 5 to 1. Then move your fingers, toes, hands,
and feet. Finally, stretch and move your entire body.
Be sure you
are alert before you drive or do other activities.
Roll breathing to relieve stress
helps you use your lungs better and gets you in touch with the rhythm of your
breathing. You can practice it in any position, but it's best to lie on your
back, with your knees bent. Practice roll breathing daily for several weeks
until you can do it almost anywhere.
When roll breathing, always
breathe in through your nose and breathe out through your mouth. As you breathe
out, make a whooshing sound.
Place your left hand on your belly and your
right hand on your chest. Notice how your hands move as you breathe in and out.
Breathe in to fill your lower lungs. Your belly will push your
left hand up as you do this. Your right hand won't move. Then breathe out. Your
left hand will fall as your belly falls. Do this 8 to 10
Next, breathe in as you did before, but don't stop after
your left hand pushes up. Continue to breathe in. You will feel your upper
chest expand and push your right hand up. Your left hand will fall a little as
your belly falls.
Breathe out slowly through your mouth. As you
breathe out, feel the tension leaving your body. Both your hands will
Do this for 3 to 5 minutes. Notice how your belly and chest
move like waves, rising and falling in a steady motion.