Weightview Weightloss Blog

Very few Americans know the art of relaxation.  Relaxation is much more than just getting away from the hectic pace of the workday; it is a positive feeling in which you can enjoy peace of mind and relief from muscle tension.  In the same manner that courage is responding sometimes in spite of fear, being calm and relaxed is responding in spite of hectic, stressful situations.

Did you know that the body recognizes stress before your mind does?  Muscle tension is a mode that your body uses to tell you that you are under stress.  Don’t ignore the pain in your neck or stiffness between your shoulders.  Scan your body for muscle tension throughout the day.  Ask yourself the following questions:

1.    Does your brow have a permanent crease in it?
2.    Are you clenching your jaw?
3.    Are your lips pursed?
4.    Are you shoulders and neck tense or tight?

Once you recognize that you may be in a stressed out state, take time out.  Take a couple of minutes to walk away from your normal activities and settle your mind and body.  Collect your thoughts; don’t let your emotions control you.  A term I learned from the book, Bullies, Tyrants, and Impossible People by Ronald Shapiro and Mark Jankowski was “Neutralize your Emotions.”  When I find myself on the verge of tears because I have been pushed way beyond frustration, or when I’m about to blow a fuse, I try to slow everything down as if I were suddenly living in slow motion.

Personally, I visualize a healthy syringe full of peace being injected into my arm and slowly entering my bloodstream.  You can come up with your own calming visualization.  Once your emotions are out of the way, you can do some simple stretching exercises or breathing exercises to calm yourself; relax for a bit and then you are ready to get back to your day, having released a ton of tension from your body.

When you are at a place when you can fully relax, try the following deep breathing exercise.

1.    Sit or lie down comfortably.
2.    Slow down your mind and tell yourself you are going to take the next few minutes to relax.
3.    Release the weight of your body to the floor or chair.
4.    Close your eyes.
5.    Settle your mind.
6.    Place a hand on your abdomen to see if it expands as you breath.  You want to make sure your abdomen expands because if your chest is expanding, you are shallow breathing.
7.    Breath deeply through your mouth.
8.    As you inhale say to yourself: “I am”
9.    Exhale slowly and finish your sentence by saying: “Relaxed.”
10.  Try to keep your thoughts calm and undistracted.