Whatever you do to manage stress, you can benefit from the regular use of relaxation skills. Relaxation is the exact opposite to the fight-or-flight response.
When learning relaxation skills, you must remove yourself from all out side distractions. It may take some practice to become comfortable with these techniques. Once you have trained your body and mind to relax (two to three week), you have be able to produce the same relaxed state whenever you want.
The following three methods of relaxation and meditation are among the simplest and most effective. They should be done twice a day fro about 20 minutes. Pick a time and place where you won’t be disturbed or distracted.
Roll Breathing
The object of roll breathing is to develop full use of your lungs and get in touch with the rhythm of your breathing. It can be practiced in any position, but it is best to learn it lying on your back, with your knees bent.
1. Place your left hand on your abdomen and your right hand on your chest. Notice how your hands move as your breathe in and out.
2. Practice filing your lower lungs by breathing so that your left hand goes up when you inhale and your right hand remains still. Always inhale through your nose and exhale through your mouth.
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