«"We don't always realize when we hold tension in our bodies. This exercise, which will take you about 7 minutes, allows you to feel the difference between tense and relaxed muscles," the Accessibility Guide notes.
You can use this exercise for self-help or offer it to someone else. If you are leading the exercise, give instructions slowly and calmly, taking your time so that the other person can fully experience the effects of the relaxation.
1. Close your eyes and sit up straight. Place your feet on the floor and feel the ground. Place your hands on your knees.
2. As you inhale, tense certain muscles. Hold your breath for a count of three. As you exhale, relax completely.
The order in which you should tense and relax your body. You can start with your toes, then move on to your thigh muscles. Tighten your stomach by pulling it in. Clench your fists. Bend your arms at the elbows and press them to your upper body. Lift your shoulders up, pulling them towards your ears. Exhale. Relax.
3. Think about different parts of your body – feel the blood moving through them. Breathe normally.
4. Slowly lower your chin to your chest and make circular movements with your head.
Inhale as you slowly and carefully turn your head in a circle to the right. Exhale as you turn your head to the left and back to the starting position on your chest. Now reverse the direction of your head. Inhale as you turn your head to the left. Exhale as you return to the starting position (right). Repeat twice.
5. Return your head to its usual level position. Try to feel calm in your body and thoughts.
Read more about how to cope with stress through breathing here. by reference.