RelaxationandRelaxationExercises.pdfVIP

Relaxation and Relaxation Exercises When we are under stress the body goes into survival mode. It produces stress hormones, which gear us up to respond to perceived danger. This has come to be known as the “fight or flight” response. In that state, the heart rate increases, respiration becomes rapid and shallow, there is a rise in blood pressure, and the brain itself moves into a primitive “survival” mode, suppressing normal thought functions (evaluation, planning, deciding, encoding memory normally, etc.). The result of this is that we react rather than being able to evaluate and plan a response to the stressor. Under certain circumstances, the body may be in a constant state of “fight or flight,” which is exhausting and can contribute to the development of physical stress-related disorders, such as cardiac problems, chronic high blood pressure, and increased risk of stroke. Tips for relaxation Find a quiet space where you won’t be interrupted for at least 30 minutes. Turn the lights down if you like. It’s helpful to wear loose, comfortable clothing. If there is unavoidable noise, it may help to put on some background music or a tape of natural sounds. Turn off the phone and give yourself permission to devote some time to self-care. You may sit or lie down for relaxation. If you sit in a chair, it’s preferable to have your spine straight and supported by the chair back. If you lie down, you may want your back flat, and legs straight. It’s preferable to have your legs uncrossed, extended, so you can feel the flow of energy. These are all just suggestions, however; the most important thing is that you feel comfortable and free to position yourself as you need. Research shows that relaxing the body will relax the mind, and vice versa. If you struggle with racing, obsessive or intrusive thoughts, it might help to focus on the body. If you have a lot