"MINI" RELAXATION EXERCISES

Mini relaxation exercises are focused breathing techniques that help reduce anxiety and tension immediately. You can do them with your eyes open or closed. You can do them any place, at any time, for example:

• while stuck in traffic

• when on "hold" during a phone call

• while waiting in your doctor's waiting room

• when someone says something that bothers you

• at all red lights

• in the dentist's chair

• when you feel overwhelmed by what you need to accomplish in the near future

• while standing in line

• when in pain.

How to do a mini relaxation exercise

Try breathing in through your nose and out through your mouth, or just take a deep breath. Remember, it is impossible to breathe normally if you are holding your stomach in, so relax you stomach muscles.

Version 1

Count very slowly to yourself from ten down to zero, one number for each breath. Thus, with the first breath, you say "ten" to yourself, with the next breath; you say "nine", etc. If you start feeling light-headed or dizzy, slow down the counting. When you get to "zero", see how you are feeling. If you are feeling better, great! If not, try doing it again.

Version 2

As you inhale, count very slowly up to four; as you exhale, count slowly back down to one. Thus, as you inhale, you say to yourself "one, two, three, four," as you exhale, you say to yourself "four, three, two, one." Repeat three or four times. If you start to feel light-headed or dizzy, slow down the counting.

Version 3

After each inhalation, pause for a few seconds; after you exhale, pause again for a few seconds. Do this for several breaths.