Relaxation techniques can reduce muscle tension and stress, manage symptoms of pain and lower blood pressure. There are many different strategies or techniques that involve the body and mind.
Progressive Muscle Relaxation: In this technique, the goal is to slowly tense muscle groups and then relax them. Typically, muscles are tensed for 5 seconds and then relaxed for 30 seconds.
Imagery or Visualization: This technique involves forming mental images of a calming or peaceful environment. For example, you could imagine taking a walk through a tropical forest. In this forest, you see all kinds of beautiful and colourful flowers. You imagine that you sense the smell of each flower in the air. In the distance, you hear birds chirping.
Deep or Belly Breathing: This technique involves taking deep breaths in through your nose and letting your belly push your hand out. Breathe out through your mouths and feel the air passing through your lungs and throat. Breathe in and out using long and slow breaths. Repeat for 5-10 minutes.