How to Be Completely Relaxed

There are many approaches to achieving relaxation. Dozens of books and recordings are available offering a variety of techniques of varying complexity. There are, however, some basic techniques common to many of these approaches. Choosing a conducive environment, deep breathing and conscious muscle relaxation are among the most frequently recommended. Through consistent practice, these basic methods will help to achieve complete relaxation and help to improve overall health. According to the Mayo Clinic website, some of the benefits of relaxation include lowered blood pressure, better concentration and improved emotional control.

Instructions

• 1

  Prepare your environment. Deep relaxation techniques work best when you're in safe, familiar surroundings. If possible, dim the lights and adjust the heating or air conditioner to a comfortable level. Find a place to lie down or recline comfortably. You're less likely to inadvertently fall asleep in a sitting or reclining position, so choose a comfortable chair or recliner. Change into a robe or other loose-fitting, comfortable clothing.

• 2

  Breath deeply and slowly from the abdomen. Don't restrict your breathing to your chest because this causes you to keep your diaphragm tight to compensate for the downward pressure of the lungs; in these cases, the diaphragm often becomes a major center of bodily tension. Relax the diaphragm and abdominal muscles completely, allowing yourself to breath from the bottom of the abdomen up. The upper chest should expand last. Hold the breath for a few seconds and slowly release.

• 3

  Use the "Progressive Relaxation" technique. This technique is among the more frequently recommended after deep breathing. Gently tense and relax every muscle group beginning with your feet. Focus on each muscle group in turn, allowing them to relax fully with each exhalation. Try to identify tension in your body and consciously eliminate it until you feel completely relaxed. Continue breathing deeply throughout.