How to do a relaxation exercise?
Relaxation is a state characterized by a decrease in the body's physiological and psychological activation level. It is a state we can reach consciously and in a controlled manner, and it provides us with general well-being.
For a relaxation activity to be effective, it's very important to do it under the right conditions. Everything surrounding the person when preparing for this activity is important: clothing, the environment, noise, temperature, lighting, etc.
Relaxation techniques as a therapeutic approach for anxiety
Relaxation can be especially helpful in managing anxiety, which can manifest in various ways: physically, psychologically, or behaviorally. We recommend practicing these relaxation techniques daily, if possible.
The most suitable positions for relaxation are:
- Sitting in a chair , preferably an armchair. Our back should be perfectly supported and straight, touching the back of the chair. The head should be straight or tilted forward. The arms should rest on our thighs, without crossing them, or on the armrests.
- Supine position . Lying on the floor face up. Spine aligned, arms stretched along the body, and legs stretched out with feet slightly apart.
How to prepare a relaxation session
- For relaxation sessions, use a comfortable environment. Low noise, soft lighting, and an average temperature of around 20-25°C.
- Wear comfortable clothing and remove your shoes if you wish, especially when lying on your back.
- It is advisable to remove personal items such as your watch, bracelets, rings, glasses or contact lenses.
- Avoid interruptions. It would be advisable to disconnect the phone.
- Urinate before starting the session.
- Find a comfortable position.
- If you are in a seated position, rest your feet on the ground and keep your back well supported.
- Arms and legs should not be crossed.
- It is advisable to perform the relaxation with your eyes closed.
Which relaxation technique is right for me?
The relaxation technique that suits you best is the one that works best for you. There isn't just one way to experience relaxation. The important thing is to learn about different techniques, try them out, and stick with the one that best suits your needs, or combine several.
In these videos I show you different techniques so you can practice:
7 recommendations for proper practice
- Choose the relaxation technique that you consider most effective.
- The most suitable times for a relaxation session are mid-morning, mid-afternoon, and in the case of difficulty falling asleep, before going to bed.
- Don't worry about immediate results. The benefits of relaxation will appear if you maintain a regular practice.
- It requires practice and patience.
- It is appropriate to practice 1-2 times a day.
- Begin the practice with an open attitude; that is, accept whatever comes. During relaxation, you will experience new sensations.
- Wait for the relaxation response to occur; don't try to force it.
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