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Every single person experiences stress and nerves to some degree. However, there are many relaxation techniques that can help keep them in check. Here are five of the best:
1) If you need to relax quickly, try tensing every muscle in your body, holding this position for a few seconds, then letting the tension go. A similar technique, if you have a bit more time spare, is to lie down, close your eyes, then tense and relax each part of your body in turn: first your feet, then your calves, your thighs, and so on upwards.
2) A completely different technique is to note your body's reactions to the stress/nerves. Say to yourself "My legs are shaking", "My palms are sweating", etc., until you feel yourself calming down. This might sound slightly mad, but some people find it highly effective.
3) When you are very nervous or stressed, your mind will be racing. There are several ways you can meditate, but they are all able to calm a racing mind. The well-known "Om" chant doesn't have to be part of your meditation. For instance, one method involves simply concentrating on your breathing. Whenever a stray thought enters your head, do not pursue it, just turn your attention back to your breathing. Another example of a way to slow down your mind is to close your eyes and picture a balloon that is full of air. With each out-breath, watch the balloon deflate slightly. Keep doing this until the balloon is completely flat and relaxed. You will find that you have relaxed too.
4) Centring is a simple breathing technique for quickly composing yourself in a stressful situation. It is a technique widely used by professional sportspeople. Many tennis players, in particular, can be seen to centre themselves before serving (watch carefully next Wimbledon!). People develop their own variations, but a basic technique is to first loosen your shoulders, then breathe in (expanding your stomach, not your chest), and on the exhalation (through your mouth) concentrate on feeling all the weight in your top half drop down to a point just below your stomach. Repeat the procedure if you feel you need to. As you can see, it's just a version of that trusty old advice: "Take a deep breath".
5) Most people know that yoga is extremely relaxing, and anyone reading this article should consider trying it for this reason. But it is a relaxation method that can also benefit your health in various other ways. It will improve, among other things, balance and flexibility, and therefore help to prevent injuries. It will also improve posture, which in itself helps fend
off problems such as back pain. Breathing properly is an important aspect of yoga, and the breathing exercises can have a surprisingly profound influence on energy as well as calmness levels. Regarding how to get started in yoga, there are many books on the subject, yet you really do need the guidance of a qualified teacher to begin with - this ensures that you do everything safely and effectively. There are lots of classes around, and you'd be unlucky not to find one within a handful of miles of your home.
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Author: Darren Ward
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
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