THE ROAD TO relaxation

Use these 14 techniques to give your body the relaxation it needs. 1Four-Count Breathing Technique

3 Picture It

The yogi breathing technique called sama vritti (translated to mean equal breathing) can help prevent frazzled and overwhelmed feelings. How to do it: Inhale through your nose for four seconds, hold for four seconds and then exhale back through your nose for four more seconds.

2 Drink Tea

Chamomile tea relaxes and destresses, black tea reduces cortisol levels and oolong tea keeps your thinking sharp and alert. Take time out of your day to enjoy a cup of hot tea. We think a pretty teacup is in order.

Lie down or sit in a comfy chair and close your eyes. Breathe deeply, and visualize one of your favorite places. Maybe you’re walking through a forest, or maybe you’re lying on the beach. Whatever place you imagine, let yourself rest and enjoy the scene until your whole body is relaxed. Feel the warmth of the sun, hear the leaves or waves in motion and just be in the moment for a few minutes.

4 Meditate

Besides relaxing you inside and out, meditation improves selfconfidence, reduces anxiety attacks and stress, boosts energy levels, improves your state of mind and gives you better control of negative emotions like anger, annoyance and irritation. Need help getting started? Try a meditation app like Relax Melodies, Omvana, Take a Break!, Headspace or Calm. They’re free and available on iOS and Android devices.

5 Be Mindful

Shove your thoughts aside and just focus on being in the moment for awhile. Mindfulness is also useful when meditating or performing yoga, as you work to clear your mind so you can just enjoy the moment. Mrsmindfulness.com suggests using the STOP method to check in with yourself when stress hits. It works by performing a step for each letter in the word “STOP.” Here’s how to do it:

1. Stop and take in everything going on around you.

2. Take a slow, deep breath.

3. Observe your emotions and your body’s five senses.

4. Proceed with what you were doing with a more relaxed mind.

6 Progressive Muscle Relaxation

Release tension, tightness and anxiety by performing progressive muscle relaxation. The process can take several minutes, so you’ll want to relax somewhere comfy. Anxietybc.com recommends dressing comfortably and sitting in a reclining armchair before getting started. Practice the whole process when you’re calm so it’ll be easier to get relaxed when you really need it.

7 Dot Of Color

Put a dot of your favorite nail polish on your cell phone (or cell phone case) to remind you to slow down, take a deep breath and relax before you answer the phone. Besides making you smile, the dot of polish will help you feel more prepared, confident and calm.

8 Chew Gum

A study performed by Andrew Scholey, Ph.D., professor of behavioral and brain sciences at Swinburne University in Australia, showed that chewing gum reduces stress and anxiety levels, while improving alertness and performance. Sounds like the perfect post-lunch solution. Just make sure it’s sugar free!

9 Legs Up

Lay on your back and stretch your legs straight up a wall. Aim to achieve a right angle with your legs and torso. This position uses gravity to relax your body by letting blood flow back down to your heart and brain.

10 Stretch It Out

Stretching relieves tension that can easily build up in your muscles. Stretch out all of your muscles for a relaxing effect. Quick tip: Roll your neck from side to side while breathing deeply for on-the-go relief.

Child’s Pose

Child’s pose is a yoga position used to release tension and calm your mind. And it’s simple to do. Just kneel on the ground and sit on your feet, bend your torso over to rest on your thighs and stretch your arms out front. Let your forehead and arms rest on the ground.

12 Breath Focus

Sit in a quiet place and breathe one normal breath. Inhale through your nose, letting your stomach expand fully. Slowly exhale through your mouth. Next, close your eyes, breathe deeply and focus on relaxing. One Harvard study suggests repeating a word or phrase to help you focus.

14 Five RelaxationFinger Technique

Next time nerves and anxious feelings hit, try this technique recommended by the counselors at the University of Chicago. They came up with this one to combat test anxiety, and it’s a quick way to calm down on the fly. Here’s how:

1. Sit with your feet on the floor and your hands in your lap. Close your eyes.

2. Touch your thumb to your index finger. Think about a time your body was physically exhausted (after running, exercising, playing a sport, etc.).

STEP 1: Tense the muscles in only one part of your body, like your hand, for five seconds. You should feel your muscles getting tired. Focus on targeting your hand muscles only without engaging surrounding ones. Breathe in deeply and evenly through the tension.

STEP 2: Relax your muscles while exhaling. Notice how they feel when the tension escapes.

STEP 3: Stay relaxed for 15 seconds, and then move on to the next muscle group.

When doing progressive muscle relaxation, repeat the above steps in each muscle group from your forehead down to your toes, or from your toes up, to help you keep track. Be sure to repeat the movements on each side of your body, too.

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Alternate Nostril Breathing

Cover your right nostril and inhale deeply through your left. At the peak of inhalation, cover your left nostril and exhale through your right. Repeat several times. Use this technique to boost your energy and give you a calm focus throughout the day.

3. Touch your thumb to your middle finger. Remember a moment you felt love. It could be anything from a friendly gesture to a day you spent with your partner.

4. Touch your thumb to your ring finger. Think back to the nicest compliment you’ve ever received and really try to accept it.

5. Touch your thumb to your little finger. Take yourself back to the most beautiful place you’ve ever been. Let yourself rest there for a while.