Session 4: Relaxation training

There are many relaxation techniques you can try, to help you master your slow breathing. Some people like silence, while others prefer to play peaceful music or natural sounds. Before you start relaxing, start by getting yourself in a comfortable position, like lying flat or sitting up straight (use plenty of pillows if you need). You can then relax your whole body, working up from your feet to your head.

  1. Breathing. Close your eyes and breathe through your nose, using your stomach.
  2. Feet. Gently point your toes towards the floor. Hold this position for a count of 5 seconds, and relax. Repeat once.
  3. Legs. Tighten your thigh muscles and push your knees down. Hold for 5 seconds, and relax. Repeat once.
  4. Buttocks. Tighten your buttocks, hold for 5 seconds, and relax. Repeat once.
  5. Back/abdomen. If you’re lying down, push the small of your back into the floor, hold for 5 seconds and relax. If you’re sitting, pull your stomach muscles in, hold for 5 seconds, and relax. Repeat once.
  6. Shoulders. Shrug your shoulders towards your ears, hold for 5 seconds, and relax. Repeat once.
  7. Arms. Push your arms downwards, hold for seconds and relax. Repeat once.
  8. Hands. Clench your fists, hold for 5 seconds, and relax. Repeat once.
  9. Eyebrows. Raise your eyebrows as though surprised, hold for 5 seconds, and relax. Repeat once.
  10. Jaw. Gently stretch your jaw downwards with your mouth closed. Hold for 5 seconds, and relax. Repeat once.
  11. Head. Push your head back into the pillow. Hold for 5 seconds, and relax. Repeat once.

Click to watch the video below:

Allow yourself to relax your whole body now, and notice how your body and muscles feel. Stay in the same position for another 5 minutes and focus on your breathing pattern.