RELAXATION TECHNIQUES

Being able to relax your body and mind is a great way to help in the battle of anxiety, depression, and panic disorders.

One of the most important aspects of relaxation is proper breathing. When we are in the midst of an anxiety or panic attack our breathing becomes fast and shallow, and our heart rate increases. This results in our brain not getting enough oxygen, thats why many of us feel like we are going to pass out or faint.

The first thing we are going to work on is a proper breathing technique. Take a deep slow breath in through your nose, deep into your diaphram, and slowly realease it through your mouth. Continue practising this until you feel you have it right.

Another important part of relaxation is being able to turn you mind off of any irrational thoughts you may be having. During a anxiety or panic attack we over focus on what is happening to us, thus making the attack so much worse.

RELAXATION TECHNIQUE #1

This technique is very easy and basic. Once you have practiced it enough, it should come as second nature, and you will be able to do it anywhere, anytime.

• Take a deep breath in through your nose, into your diaphram and out through your mouth
  
  
• Continue breathing like that, counting each breath
  
  

This technique makes you concentrate on your breathing, and takes your mind off of those irrational thoughts. If you a thought comes into your head, acknowledge it, and then continue on. If you loose your place counting, just start over. Keep doing this, until you feel relaxed, and remember, it gets easier with time and practise.

RELAXATION TECHINIQUE #2

This technique is very easy, and works very well.

• Find a comfortable position, either sitting or laying down
  
  
• Find an object to focus on
  
  
• Start your breathing, in through the nose, out of the mouth
  
  
• Stay focused, concentrate on your breathing and what you are focused on
  
  
• 5. Continue untill you feel relaxed
  
  

RELAXATION TECHNIQUE #3

This technique takes a little bit of practice, but once you are comfortable doing it, it is a great way to help you relax and fall asleep.

• Lay on your back, strait, with your hands at your sides
  
  
• Start your breathing
  
  
• Focus on your toes, telling them, in your mind, to relax. Feel the warmth, and the relaxation, spreading through your toes.
  
  
• Work up to your feet, telling them to relax
  
  

• Now your ankles, then claves, knees, pelvis, hips, stomach, arms, chest, shoulders, face, and head.
  
  
• If you fall asleep doing this, that just means that it is working.
  
  
  

There are many variations you can use to these three simple relaxation techniques. The key is to be able to focus and breath properly. So for now lets work on these three. I will be poposting more in the near future, after we are all comfortable doing these three.