Three relaxation techniques to start 2023 off right

Many of us will have made some new year’s resolutions to help improve our lives for 2023. Exercising more or eating healthier tend to be two common ones, but many people overlook the importance of relaxation for their health. Understandably, in our stressful and busy lives, it is sometimes difficult to relax. School runs, work, appointments, chores; it can all be overwhelming at times. But all of this stress can take a toll on our physical and mental health, just as much as eating unhealthily or not exercising. Therefore, it is important to take time for relaxation and try to reduce the impact of stress in our lives so that we can prevent burn-out, mental health conditions and stress related illness. In this blog, we will talk you through a few exercises that can help promote this relaxation and bring a calming balance to your life in 2023. 

How often should I practice?

The more you practice, the better. Ideally this would be for approximately 10-20 minutes every day. However, if you struggle to find the time, a couple of minutes practice on a consistent basis is better than nothing. Some people find it easier to practice relaxation just before going to bed as there tend to be less distractions. Don’t be disheartened if you do not feel instantly relaxed though, or if you struggle to focus on the exercises to begin with, as this can take some time. 

Now let’s dive in and look at three possible techniques that could help you in your relaxation journey for 2023. 

PMR (Progressive Muscle Relaxation)

Progressive Muscle Relaxation involves repeatedly tensing and relaxing your muscles in a specific sequence. It was invented in the 1920s and teaches that physical relaxation can lead to mental relaxation. It can help reduce anxiety, improve sleep and ease muscle pain, including headaches. Note: If you have any physical injuries or medical conditions, please consult your doctor before attempting this technique. 

Step by step guide:

1. Find a quiet, comfortable place where you will not be disturbed for approximately 10 minutes. 
2. Lying down with your eyes closed, take a few deep breaths to prepare yourself for the exercise. Breathe in through your nose and out through your mouth, focusing on the sensation of your chest rising and falling.
3. Starting with your feet, curl your toes downwards. Hold this for 5 seconds. Next, point your toes towards your head. Hold this for 5 seconds and then relax for 10-20 seconds.
4. Moving to your lower legs, curl your feet downwards; you should feel a stretch along your shin. Hold this for 5 seconds. Next, point your feet towards your head; you should feel a stretch along your calf. Hold this for 5 seconds and then relax for 10-20 seconds. 
5. Moving to your upper legs, squeeze your thigh muscles. Hold this for 5 seconds and then relax for 10-20 seconds. 
6. Moving upwards, clench your buttocks together and hold for 5 seconds. Relax for 10-20 seconds. 
7. Moving to your abdomen, pull your stomach inwards. Hold this for 5 seconds and then relax for 10-20 seconds. 
8. Moving to your chest, inhale deeply through your nose and hold for 5 seconds. Breathe out slowly through your mouth for 5 seconds. Relax for 10-20 seconds. 
9. Moving to your back, arch it upwards off the surface you are lying on and hold this for 5 seconds. Relax for 10-20 seconds. 
10. Moving to your shoulders, raise these up towards your ears. Hold this for 5 seconds and then relax for 10-20 seconds. 
11. Moving to your arms, raise your forearms into a bicep curl and hold for 5 seconds. The stretch your arm out and tense this for 5 seconds. Relax for 10-20 seconds. 
12. Moving to your hands, clench your fist for 5 seconds. Then stretch out your hand and fingers and hold this for 5 seconds. Then relax for 10-20 seconds. 
13. Moving to your neck, touch your chin to your chest and hold for 5 seconds. Then tilt your head backwards and press against the surface you are lying on for 5 seconds. Relax for 10-20 seconds. 
14. Moving to your jaw, clench your teeth and jawline and hold this for 5 seconds. Then open your mouth as wide as you can and hold for 5 seconds. Relax for 10-20 seconds. 
15. Moving to your mouth, purse your lips and hold this for 5 seconds. Then smile as wide as you can and hold this for 5 seconds. Then relax for 10-20 seconds. 
16. Moving to your eyes, squeeze these shut and hold this for 5 seconds. Relax for 10-20 seconds.
17. Moving to your forehead, frown and hold this for 5 seconds. Relax for 10-20 seconds.
18. To finish, take a few deep breaths. Breathe in through your nose and out through your mouth, focusing on the sensation of your chest rising and falling. When you are ready, slowly open your eyes and enjoy the feelings of relaxation. 

5, 4, 3, 2, 1

This second technique is called a grounding technique, which means that it can help you focus on the present moment and what is happening around you. It is particularly helpful when you find yourself overwhelmed by your emotions or thoughts, perhaps in the work environment or in a crowded public place when stress levels can spike. 

Step by step guide:

1. Sitting comfortably, take a few deep breaths to prepare yourself for the exercise. Breath in through your nose and out through your mouth. Once you have done this, observe and list the following: 
2. 5 things that you can see – this could be the wispiness of the clouds in the sky, the swaying of the tree outside your window or the color of a stranger’s coat walking past you in the park. 
3. 4 things that you can touch – this could be the softness of the jumper you are wearing, the cold smoothness of the desk in front of you or the scratchy fabric of the sofa beneath you. 
4. 3 things that you can hear – this could be the ticking of the clock hanging on your wall, the sound of traffic on the road outside, the chirping of the birds in the trees or the pattering of the rain on your window. 
5. 2 things that you can smell – this could be the hint of the perfume/cologne you sprayed this morning, the smell of freshly cut grass or even the subtle smell of your own skin. 
6. 1 thing that you can taste – this could be the coffee you just drank or the lingering taste of the sandwich you ate for lunch. 
7. Repeat this as often as necessary until you feel a sense of calm. Finish by taking a few more deep breaths as you did at the start. 

Visualization

Our final technique involves visualizing a particular scene as a way to focus the mind. It can help relieve anxiety, stress and improve sleep. 

Step by step guide:

1. To begin, find a comfortable place to sit or lie down and take a few deep breaths. Breathe in through your nose and out through your mouth, focusing on the sensation of your chest rising and falling.
2. Next, think of a place that has personal significance to you. It can be somewhere you have already been or somewhere you would like to go (real or fictional). It could be the beach where you spent your last summer vacation, the top of a mountain that you would like to climb or even your bedroom - wherever you feel safe, happy, comforted and calm. 
3. Imagine this scene in as much detail as you can. What can you see, hear or smell all around you? What do you feel? For example, if you chose a woodland scene, can you hear the sound of the nearby stream as the water trickles by? Can you hear the sound of the birds in the trees or the rustling leaves as they sway in the summer breeze? Can you feel the warmth of the sun as it hits your skin and the weight of your body sinking into the grass beneath you?
4. Once you feel relaxed enough, imagine yourself walking away from your scene, but know that this place will always be there for you to visit again whenever you need it. 
5. To finish, take a few deep breaths as you did at the beginning of the exercise. 

Hopefully one, if not all, of these techniques will help you handle stress better and fill your 2023 with improved relaxation and wellbeing. Try to practice as often as you can, ideally for 10-20 minutes a day but remember that anything is better than nothing. Feel free to share this blog with your friends and family and leave a comment below to let us know if you have any other techniques which you find useful for relaxation. Happy practicing and Happy New Year!

Disclaimer: This blog is based on the author’s own experience and opinion and is by no means medical advice. If you have any questions or concerns, please consult your doctor.