How to Relax

Are you stressed? Do you feel anxious or tense? If so, relaxation can be a great way to relieve the tension you feel and improve your overall health. By learning how to relax, you can relieve your body of the physical effects of stress and anxiety. You can also clear your mind, which allows you to think clearer and more efficiently. In order to relax, you'll need to determine what is appropriate for you and your lifestyle. You'll then need to prepare your environment, and provide yourself a peaceful area in which to relax.

Other than the obvious reasons for relaxation, relieving built up stress and tension within your body can strengthen your mind as well as improve your overall health. A few wellness factors that can be affected by learning how to relax are:

1. Heart rate
2. Breathing
3. Blood pressure
4. Muscle Tension
5. Energy
6. Immune System
7. Concentration

There are several steps you can follow to prepare a stress free environment to begin relaxing. This area should be prepared in advance, so that it can be used when needed. Factors to consider when creating this environment should be:

1. Decide where you're going to relax.
2. You'll want to make sure that the room is at a comfortable temperature.
3. Be sure that the surface you'll be laying down to relax on is comfortable.
4. Turn on pleasant music or audio sounds such as ocean sounds or rain,
5. Adjust the lighting so that it is low and comfortable.
6. You will want this area to be free from distractions such as phones and other potential interruptions.
7. Choose a time when there will be limited opportunities for disruption.

Once you have created a place where you can spend quality time relaxing, you need to prepare yourself.

1. Loose fit clothing should be comfortable and non restrictive.
2. Lie down and close your eyes.
3. Breathe deeply and slowly for several breathes.

You want to tense and then relax each muscle group in your body, working sequentially. As you tense each muscle group, keep the muscles that you've already relaxed soft. This will take practice and will get easier over time.

1. Begin with your arms.
   1. Make a fist with both hands, then relax.
   2. Raise your forearms toward your shoulders and tighten your biceps. Relax
   3. Leave your arms still and relaxed.
2. Your head is next
   1. Raise your eyebrows. Relax.
   2. Squeeze your eyes together. Relax
   3. Tense your jaw. Relax
   4. Squeeze your chin to your chest, then gently drop your head back and relax.
3. Move on to your torso
4. Try to touch your shoulders to your ears. Relax.
5. Take a deep breath while trying to squeeze your shoulder blades together. Relax.
6. Pull your stomach in tightly towards the floor, then relax.
7. Arch your back up of the floor, then gently lower it down as you relax your back muscles.
8. Your legs are last.
   1. Bend your knees and press the soles of your feet into the floor, tightening the back of you legs. Lower your legs to the floor and relax.
   2. Lift your right thigh up as high as it can go, tensing the muscle. Lower it gently and relax the leg. Repeat for the left leg.
   3. Flex your toes up towards the ceiling, then curl them tightly under. Relax slowly, allowing the last of the tension to leave your body.

Finally, for your feet bend your toes up as if pointing towards the ceiling and feel the tension around the feet and ankles. Once again, relax