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1. How does relaxation help you in your day-to-day life?
Some people brush off relaxation. As a therapist, I teach
children deep belly breathing and they state they already
know this. They learned in school. My question back to
them would be do you use it in your day-to-day life.
Relaxation techniques, you have to practice daily to make
it a habit. What do you do when you are in a line and the
person in front of you has a check and they are having
problems getting it approved? You just cannot blow up
and yell at them-although you may feel like doing that.
You need a way to center yourself and calm yourself
down. What better time to use deep breathing. You might
be wondering how I do this. There are a few simple steps
and no one need know you are doing it. So you cannot use
the excuse that everybody will be watching me. I will

2. 1. Look around and know where you are at and notice
what is happening around you.

3. 2. Notice how you are feeling. Is your head throbbing? Is
there a knot in your stomach? Are your fists clenched
tight? Do you find your heart pounding faster? Do you feel
hot around the collar? Are you feeling angry or worried?
These are just some signs that deep breathing might be a
remedy for in a quick situation.

4. 3. Plant your feet flat on the ground in a comfortable
position.

5. 4. Take in a deep breath through your nostrils until your
stomach is distended.

6. 5. Hold on the count of 2.

7. 6. Slowly exhale through your mouth, until the air in your
stomach is expelled.

8. 7. Repeat steps 3-6 until you find yourself calming down
from whatever it is that is causing you distress at that
moment.

9. This is just one simple way you can use relaxation. The
next time you are in line at the grocery store, in traffic,
about to have a heated conversation with your
wife/husband or with your children, or when you feel like
you are going to blow up at your co-worker or boss, try
using this technique.

10. Begin by practicing it at home. If you feel self-conscious go
to your bed room or bathroom and practice it three times
a day. Check yourself out in the mirror and notice that no
one can tell what you are doing. Practice it until it is
almost as natural as riding a bike.

11. This is one of the easiest relaxation exercises to use, but
how often do we think about using it? It certainly is not
one of our first responses. We need to make it our first
responses. It lowers our blood pressure, it calms down the
central nervous system, and it plays a big role in our flight
and fight response. Before we say or do something
impulsive that has irrevocable damages when we are not
thinking about consequences of our reactions, think
relaxation. It might just save your job or your relationship.

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