Relax and Focus
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This exercise will introduce you to techniques you can use to relax. Often people find they need to tweak the exercise a bit to benefit from it fully. With more practice you will be able to incorporate small relaxation exercises in your daily routine.
Overview of This Exercise
1. Getting comfortable in chair
2. Breathing combined with muscle relaxation imagery
3. Body scanning-identifying tense muscles and relaxing
4. Visualizing imagery
5. Coming back
Training Mental Focus
Most people find relaxation exercises calming and enjoyable, a "mental vacation" from stress. Other people find their mind wanders to worries and stressful thoughts, especially when beginning the exercises and is not a sign of failure. Let these thoughts pass and refocus on the skills we teach and, with daily practice, you will improve mental control over these stressful thoughts.
Breathing Toward Relaxation
Your therapist will work with you to learn diaphragmatic breathing. That means that when you inhale, you do not breathe in to expand your chest but instead expand your abdomen (roughly where most people think their stomachs are). It takes a little practice to get the hang of it, but when you are relaxed you will do this without thinking. What you want to avoid is fast, shallow, breaths from your chest which might make you dizzy and anxious (hyperventilating).
If you have trouble with knowing if you are using abdominal breathing, then try the following. Lay on your back on the bed or floor with your knees bent so that your feet are flat on your resting surface (bending your knees avoids putting pressure on your back), and put one hand on your chest and one hand on your abdomen. You can also do this when you are seated if you are unable to lie on your back (e.g. due to back pain). When you breathe in you should feel your abdomen rise rather than your chest. Another thing about relaxed breathing is that you need to breathe slowly in through your nose and out through your mouth. Close your eyes and practice this relaxed breathing a bit. You might count as you do it. For example, count silently up to 5 as you breathe in, pause, and then continue counting 6 through 10 as you exhale. Experiment with a pace that feels comfortable to you such that with each breath you feel comfortable and more relaxed.
Releasing Tension with a Body Scan
We will have you think about each part of your body and relax tense muscles, occasionally using visual images (e.g. imagine your muscles relax like a tight rope unwinding). During relaxation some people become aware of tense, sore, muscles. If you are unsure if the muscles are tense, sometimes it is helpful gently to tense the muscles and then let them relax and pay attention to what tension feels like. Avoiding and recognizing muscle tension takes practice and can reduce and prevent some kinds of pain.
Additional Techniques: Imagery and Breath Counting
Finally, you will be asked to relax on your own. You can imagine being in a beautiful scene like a beach or the woods or by a fire. If you choose a scene, for example the beach, you should imagine all the sensations of being in that place and immerse yourself. Imagine your fingers sinking in the sand. Imagine the warmth of the sun. Below are some images to inspire you. Alternatively, you can count breaths (e.g. count how many times you can count from one to ten) using slow, diaphragmatic breathing.
Relaxation Effects
As this relaxation exercise progresses you will feel warmer and heavier. Occasionally people feel tingling or a slight twitching in their muscles. That is just a sign of deep relaxation. At no point should you feel increased pain.