CASUS

A member of Cambridge University Health Partners

Relaxation techniques

Updated March 2017

Quick relaxationQuick relaxationQuick relaxationQuick relaxationLoosen your clothing and getcomfortable.

Tighten the muscles in your toes.Hold for a count of 10. Relax andenjoy the sensation of release fromtension.

Flex the muscles in your feet. Holdfor a count of 10. Relax.

Move up slowly through your body -legs, abdomen, back, neck, face -contracting and relaxing muscles asyou go.

Breathe deeply and slowly.

Progressive muscle relaxationProgressive muscle relaxationProgressive muscle relaxationProgressive muscle relaxationLie on your back in a comfortableposition. Allow your arms to rest atyour sides, palms down, on the surfacebelow you. Inhale and exhale slowlyand deeply.

Clench your hands into fists and holdthem tightly for 15 seconds. As you dothis, relax the rest of your body.Visualize your fists contracting,becoming tighter and tighter.

Then let your hands relax. On relaxing,see a golden light flowing into theentire body, making all your musclessoft and pliable.

Now, tense and relax the followingparts of your body in this order: face,shoulders, back, stomach, pelvis, legs,feet, toes.

Hold each part tensed for 15 secondsand then relax your body for 30seconds before going on to the nextpart.

Finish the exercise by shaking yourhands and imagining the remainingtension flowing out of your fingertips.

Long-term relaxationLong-term relaxationLong-term relaxationLong-term relaxationGet in a comfortable position.Tighten your right fist so that youfeel only the smallest amount oftension. Hold it at this level. Be sureyou continue to breathe... now letgo and relax... observe the differencein feelings between the right and leftarm and fist.

Now tighten your left fist. Hold atthis level so that you just feel thetightening... let go and relax. Let therelaxation spread through the armsand the rest of the body.

Now slowly tighten parts of yourbody. (Each time, tighten only to thepoint at which you can observetension, where you can observetension, where you becomeconscious of or can ‘feel’ tension.Hold the tensions at that level, andbe sure you tighten only theintended muscle while the rest of thebody stays quiet and relaxed. Be sureyou continue to breathe. Each timeyou let go, let those parts relaxfurther and further.) Tighten ever soslightly your scalp... let go andrelax... let the face become smoothand soft... let the eyes sink into theirsockets... now slightly tighten thethroat and neck. Hold it... let go andrelax.

While continuing to breathe, tightenthe triceps. Be sure the neck, eyes, andtongue are relaxed... let go.

Raise your shoulders to your ears. Besure the neck stays loose. Observe howthe shoulders feel different from therest of the body... let go and relax. Feelthe relaxation sinking through thebody... tighten the stomach. Keepbreathing... let go and relax.

Tighten the buttocks... let go and relax.Tighten the feet, calves, and thighs...let go and relax. Let yourself reach aneven deeper level of relaxation, acalmness, and serenity.

Notice if your forearm feels tight andtense or if the muscles are soft andpliable. Let your hand and arm dropdown and relax. The arm muscles willrelax, too.

As you lie still, notice any other parts ofyour body that feel tense, muscles thatfeel tight and sore. You may notice aconstant dull aching in certain muscles.

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Breath of lifeBreath of lifeBreath of lifeBreath of lifeSit or lie in a comfortable position.Breathe slowly and deeply, with youreyes closed.

Try to keep your breathing regular,breathing in through your nose andout through your mouth.

Concentrate on your breathingfor one or two minutes. If you getdistracted by anything, just refocuson your breathing.

Imagine that the air around you isgolden, and shines with a gentleglow. The air itself is calming andpeaceful.

Now imagine that you are breathingin the golden air. Feel it flowing intoyour lungs, feel the relaxationspreading through you, through yourabdomen, down your legs, up intoyour shoulders, down your arms.

As you breathe out, imagine that youare breathing out your stress as adark cloud. This cloud is absorbedimmediately into the golden lightand neutralised.

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Leaflet updated: March 2017Next review date: March 2018