1 Get ready
2Start with breathing exercises
3Relax muscles
4 Finish by resting
CARING FOR A SICK PERSON
169
RELAXATION EXERCISES
1 Get ready
• Performing breathing and muscle relaxing exercises can help rid you of feelings of anxiety.
• Wear comfortable, unrestrictive clothing.
• Choose a warm, quiet room for your relaxation exercises.
• Prepare a firm yet comfortable surface, such as an exercise mat or folded blanket, and have some cushions nearby for extra support.
2Start with breathing exercises
• Put one hand on your chest and the other on your abdomen.
• Inhale slowly, hold your breath for a moment, then exhale slowly.
• Try to breathe using your abdomen muscles so that the lower hand moves more than the upper hand.
• Once you are breathing from your abdomen, feel your lower hand rise and fall with your abdomen.
Feel the gentle movement of your abdomen
Sit on a cushion for comfort
3Relax muscles
• Lie down, put your arms by your side, and let your feet fall open.
• Shut your eyes.
• Take one or two slow, deep breaths. Focus on your breathing.
• Starting with your feet and working up to your head, tense the muscles in each part of your body, hold for a count of three, then release the tension.
Rest your shoulders on the floor
Use your arms to support your upper body
Align your head with your body
4 Finish by resting
• When you have completed the exercises, lie still for a few moments, keeping your eyes shut, then roll over onto your side.
• Draw your knees up slightly and bend your arms to support your body in a comfortable position.
• After a few minutes, open your eyes and get up slowly.
Rest on a pillow for comfort