Relaxation techniques are therapeutic exercises designed to assist individuals with decreasing tension and anxiety, physically and psychologically. Strategies to assist patients with relaxation have long been a hallmark component of psychotherapy; however, they can be utilized throughout healthcare environments as complementary therapies to treat patients experiencing various types of distress, including but not limited to anxiety, depression, pain, and stress.
The following are step-by-step examples of relaxation techniques that can be relayed to patients by health professionals. I have come up with 3 relaxation strategies after scrolling through scientific journals and will present you all in 3 parts. Here’s the first technique
While there are many different forms of deep breathing exercises, box breathing can be particularly helpful with relaxation. Box breathing is a breathing exercise to assist patients with stress management and can be implemented before, during, and/or after stressful experiences. Box breathing uses four simple steps. Its title is intended to help the patient visualize a box with four equal sides as they perform the exercise. This exercise can be implemented in a variety of circumstances and does not require a calm environment to be effective.
- Step One: Breathe in through the nose for a count of 4.
- Step Two: Hold breath for a count of 4.
- Step Three: Breath out for a count of 4.
- Step Four: Hold breath for a count of 4.
Note: The length of the steps can be adjusted to accommodate the individual (e.g., 2 seconds instead of 4 seconds for each step).
Reference : https://www.ncbi.nlm.nih.gov/books/NBK513238/