HOW TO RELAX YOUR BODY

Many adults, teens, and children struggle with unpleasant somatic symptoms.  Somatic symptoms include an increased heart rate, cold slats, rapid breathing, heart palpitations, hyper vigilance, hyper startle response, disturbances in sleep, appetite, concentration, and sexual function. Many of these commonly begin after experiencing a traumatic event or after living with anxiety for some time (which can result from a traumatic experience or other factors). 

The somatic symptoms listed above can truly impair our daily functioning. However, there are many helpful techniques that therapists have recommended to regain control over our bodies.

If you or a loved one are experiencing any of these symptoms please take a look at the exercises that are listed below! 

** Belly breathing consists of inhaling to the point your stomach moves out and then moves in as you exhale. You should feel the movement of your breath within your stomach and not your chest

1. The Five-Count Breath

Sit, lie, or stand in a comfortable position.

Begin to practice deep belly breathing, focusing first on the sensations of your breath. 

Then inhale for a count of 5 seconds

Then hold your breath for a count of 5 seconds

Then begin to exhale slowly and fully for a count of 5 seconds

As you continue this sequence begin to concurrently visualize these counts as forming the outline of an upside-down triangle 

On each inhale visualize a line moving upward and to the left.

When you hold your breath, visualize a line going straight across from the left to right

As you exhale visualize the line moving down and to the left, connecting at the point where the line first began to create a triangle. 

After doing this one time repeat the sequence for approximately five minutes, bringing your mind back to the counting sequence as it wanders. 

2. Moving Breath

Lie down on a comfortable surface, with your head flat and arms resting to your side, palms up, if possible place a pillow under your knees to remove pressure from your lower back. 

Before starting the practice, direct your gaze to a spot directly above your eyes, perhaps on the ceiling, for the duration of the exercise. 

Begin Moving Breath by slowly inhaling for a count of 5 through your belly. As you inhale slowly lift your arms towards the sky, with your palms up. 

Now begin to exhale slowly for a count of 8, making a large circle with your arms, grazing the floor as you lower your arms back down to your sides. 

Continue this movement sequence for several breaths. Recommend for 6-10 breaths 

3. Progressive Relaxation

First focus on your inhalation and exhalation making your breaths smooth and deep into your belly. 

Now tighten both fists, and tighten your forearms and biceps… Hold the tension for 5 or 6 seconds…

Now relax the muscles suddenly as if you are turning off a light…

Concentrate on the feelings of relaxation in your arms for 15 or 20 seconds…

Now tense the muscles of your face and tense your jaw… hold it for 5 or 6 seconds…

Now relax and concentrate on the relaxation for 15 or 20 seconds…

Now arch your back and press out your stomach as you take a deep breath… hold it… and relax…

Now tense your thighs, calves, and buttocks… Hold… and now relax…

Concentrate on the feelings of relaxation throughout your body, breathing slowly and deeply. 

Do this sequence 3 times. 

4. Using your senses 

First do 5 deep and slow belly breaths. 

Then acknowledge 5 things you can see around you 

Then 4 things you can touch around you 

Then 3 things you can hear 

Then 2 things you can smell 

Then 1 thing you can taste 

Clinician’s typically recommend you do this two times minimum. If needed you can add as many rounds of “Using your senses” as you find necessary.