3. How to apply relaxation exercise?

Practice in Action

Imagery

Imagining a peaceful place is important for moving from feeling worried to feeling relaxed.

 

  1. Sit or lie down comfortably.

  2. Picture a place that makes you feel calm or happy.

  3. Take a moment to imagine this place clearly and calmly.

  4. Focus on this peaceful scene to feel even more relaxed.

  5. Your tense muscles will relax, your heart will beat slower, you'll breathe deeper, and your hands and feet may feel warm.

  6. When needed, return to this scene.


Note: Your peaceful place could be a quiet beach, a mountain stream, a calm lake, or even your cozy bedroom. You can also imagine yourself floating on clouds or a magical carpet.

 

Soothing Music

Music is a unique language that can make you feel better and lift your spirits. Pick music that helps you relax instead of making you feel different emotions.

Instructions:

  1.  Select soft music without lyrics.

  2.  Find a comfortable, quiet place.

  3.  Keep the music playing softly.

  4.  The sound should be gentle.

  5.  Listen to relaxing music by itself or while doing other calming activities.


Mantra Meditation

Mantra meditation involves repeating a word or phrase to focus on one idea, helping to relax your mind and body. You can let go of stressful thoughts by saying this word repeatedly. Your mantra can be a calming sound or word that resonates with you.

Instructions：

  1. Find a quiet place with no distractions.
  2. Sit comfortably upright on a chair or the floor with a mat.

  3. Choose a mantra to focus on, like "so hum," "one," or a comforting phrase.

  4. Repeat your mantra slowly and steadily.

  5. Practice your mantra for 5 to 30 minutes.


Stress Reduction Exercise 

If you can, take 10 minutes to relax and calm your mind to help you think clearly and learn better.

 

Exercises for different body parts

Fingers and Forearms:

- Forearm Rotation: Place your forearms on a table with your palms down. Turn your palms up and down ten times.

- Finger Stretch: Open your fingers wide and then make a fist. Breathe in as you open your fingers and out as you make a fist. Do this ten times.

 

Neck:

-Neck Stretch: Lower your chin and Join your fingers behind your head, relaxing your shoulders. Gently bring your head down with your hands, nodding slightly. Hold for 5 seconds, then come back up. Inhale as you stretch, exhale as you return. Repeat ten times.

- Head Rotation: Lower your chin, slowly turn your head to the right until you feel a gentle stretch, and then return. Inhale as you stretch, exhale as you return. Repeat five times on each side.

 

Upper Body:

- Chest Expansion Exercise: Relax your shoulders, palms facing forward, and open your arms slightly to the sides. Keep your elbows straight, fingers stretched, and wrists bent back. Lean back against the chair to stretch your arms and chest. Inhale as you stretch, exhale as you return.

- Body Side Flex: Clasp your hands, raise your arms next to your ears, and bend your body to the right. Inhale as you stretch, exhale as you come back. Repeat five times on each side.

 

Note:  Stretch until you feel a slight tension, then return to the starting position; there's no need to hold the stretch.

 


A simple movement with breathing can quickly help us calm down from nervousness or excitement.


Progressive Muscle Relaxation

Relaxing your muscles can help you feel better when stressed or worried.

Here's how you can do it:

1.  Find a comfortable place:  Sit, stand, or lie comfortably.

2. Tense and relax:  Tighten each muscle group gently for about 7-10 seconds. Count slowly to help.

3. Focus:  Feel the tension in each muscle group. Imagine them getting tight.

4. Release and relax:  After tensing, quickly relax for 15-20 seconds before moving to the next group.

5. One at a time:  Focus on one set of muscles while keeping the others relaxed.

6. Repeat:  Tense and relax each set of muscles. Take breaks between each one.

7. Breathe: Take three deep breaths. Imagine tension leaving your body as you exhale.



Exercises for Different Muscle Groups:

1. Fist:  Make a fist with your hand, then relax.

2. Forearm: Pull your forearm towards your shoulder, then relax.

3. Triceps:  Straighten your arm, then relax.

4. Forehead: Raise your eyebrows, then relax.

5. Eyes: Close your eyes tight, then relax.

6. Jaw: Tighten your jaw, then relax.

7. Neck: Tilt your head back gently, then relax.

8. Shoulders:  Raise your shoulders, then relax.

9. Upper Back:  Pull your shoulders back, then relax.

10. Chest: Take a deep breath, then relax.

11. Abdomen: Inhale and tighten your tummy, then relax.

12. Lower Back: Twist gently, then relax.

13. Buttocks: Squeeze your buttocks, then relax.

14. Thighs:  Straighten your legs, then relax.

15. Calves:   Point your toes up, then relax.

16. Feet:  Point your toes down, then relax.

 

Repeat any tense muscle groups. Imagine feeling relaxed from head to toe.