| Relaxation techniques are
designed to lower reactivity to a perceived stressor by helping us calm ourselves. Through practice,
we train our bodies to react to stress in a calmer way; we teach our minds the default and preferred
reaction to stress. We are more able to stay centered and choose our reactions rather than
feeling controlled by the stressor.
By practicing relaxation techniques, we create a shield of
calmness—a kind of stress inoculation. We can program the calmer response through repetition. Below
are two relaxation techniques that can be practiced at work or at home. Turn the ringer off the phone and put a
"do not disturb" note on your door. It is essential that you find the time, space, and quiet to learn
these techniques.
| Mindful Breathing (approximately 5 minutes): |
| This
technique incorporates breathing exercises
and mindfulness for a short seated meditation.
This style of breathing is the foundation
for many meditation exercises. Sit in
a comfortable position, making sure
you will not be interrupted for about
5 minutes. Press play to begin and follow
the instructions you will hear. |
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| Progressive Muscle Relaxation (approximately
12 minutes): |
|
This audio will take you through a step
by step technique to relax all major
muscle groups in your body. Find a quiet
and comfortable place to sit or lie
down, making sure you will not be interrupted
for about 15 minutes .Press play to
begin and follow the instructions. |
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