Mini-relaxation is a quick and easy way to relax when you feel stress. It is a combination of belly breathing and muscle relaxation, which you have already learned. When stress is building up, you might be unable to take 20 minutes to relax using the other techniques. This is why being able to relax quickly can help you reduce these feelings and tension during stressful situations.
Learning how to do mini-relaxation
Read through the steps below and then practice while sitting in a cozy chair or by lying down.
- Take a deep breath in through your nose.
- Feel your tummy rise as you take that deep breath in.
- Hold your breath for a few seconds, until you count to five.
- Roll your shoulders in a big circle and then let your shoulders drop loose.
- Think RELAX.
- Breathe out through your mouth, slow and relaxed, as if you’re softly whistling.
- Feel more relaxed with each breath you take.
Practice tips
- Like the other relaxation skills we’ve talked about, practice is very helpful.
- In order to remember to practice, it is important to set reminders.
You can remember to practice mini-relaxation by combining it with something you do everyday. For example, before you get dressed in the morning or before you eat meals, you could do a mini-relaxation.