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Exercise and relaxation tips

RELAXATION THERAPY

What is Relaxation Therapy?
When the average person is awake, many thoughts are going through his or her mind. The waking mind is very active.
During sleep, the mind can remain active, though the rhythm is slower than that of the mind when awake. Have you ever slept for a full night, but awoke still feeling tired? When the mind is active, sleep is not always restful.
The aim of relaxation therapy is to quiet the mind; to allow thoughts to flow in a smooth, level rhythm, and induce the relaxation response. This mental quiet allows for rest and rejuvenation that does not always occur, even during sleep.
Relaxation therapy does not attempt to empty the mind, since it is not possible to think of nothing. In relaxation, we focus the mind, and relax both mind and body.
Over time, the symptoms of stress and anxiety become problematic.
By using relaxation techniques, it is possible to improve health, strengthen the immune system, build up resistance to stress, cope with change, and improve quality of life overall.
Relaxation therapy techniques calm the body and provide a natural cure for anxiety by inducing the relaxation response - the opposite of the body's stress response.
Practice some relaxation strategies right now, BY trying these quick relaxation therapy techniques:

Deep Breathing

When we are stressed or anxious, our breathing becomes more rapid. Often breathing also gets shallow, which causes a feeling of being unable to catch your breath. Other times, breathing is too fast and deep, which causes light-headedness and numbness or tingling of the extremities.
Deep breathing not only helps to cure anxiety and stress, it also triggers relaxation. Here is a way to slow down your breathing while keeping it deep and exhaling fully.

Tips:

Inhale slowly to the count of four (count slowly; to the pace of one-one-thousand, two-one-thousand....).
Pause to the count of three.
Exhale slowly to the count of five.
The breathing process goes like this:
Inhale... two, three, four...pause...two, three....exhale...two, three, four five....
Inhale... two, three, four...pause...two, three....exhale...two, three, four five....
Repeat for a minute or two.

Consciously Relax Key Muscles

When experiencing the physical symptoms of stress or anxiety, the body tenses up in anticipation of the physical need to fight or flee. By relaxing certain key muscles, you can reverse this physical tensing process.
Relieving muscle tension can decrease headaches, muscle aches, and other stress and anxiety symptoms, and can also initiate the relaxation response for all the benefits listed in the relaxation response description.

Tips:

First, lower your shoulders. When tense, the shoulders are often raised up toward the ears - so do the opposite and lower them. Ease them back slightly.
Next, relax your jaw by dropping the lower jaw slightly. Make sure your teeth aren't touching.
Finally, release any fists from clenching. Deliberately open your hands.

Shake It Out

During the stress response, blood flows to the major muscles to allow them to act - but blood flow to the hands and feet can be decreased (the cause of cold hands and feet when stressed).
The act of shaking a body part increases circulation (improves blood flow), and encourages tense muscles to release their hold.

Tips:

Hold your arm away from your body, make your hand and wrist limp, and shake your hand back and forth and all around. Do this for a few seconds. Now stop.
See how much more relaxed that hand feels?
To induce the relaxation response, shake your hands. You can even shake your whole arms, and shake your feet and legs if you want.

Yawn and Stretch

Have you ever noticed that dogs yawn when they're nervous? There is a good reason - yawning triggers relaxation. Dogs yawn to help calm themselves down in stressful situations.
A yawn forces you to take a deep breath, slow down the breathing, and to exhale fully. This counteracts the fast shallow breathing experienced as a symptom of stress and anxiety.
Stretching is effective in lengthening the muscles - the opposite of short, tensed muscles.
Do you know how to yawn? Sure you do!

Tips:

Try it! Open your mouth wide, yawn loudly with a big sigh, and stretch your arms above your head and out to the sides. Make sure to stretch out the back and shoulder muscles - key places where tension can build up.

Block Out Stimulation

The stress response is induced by stressful stimuli around you. Sometimes there is so much going on in the environment that it becomes over-stimulating. Or when a person is feeling stressed, just the added stress of things going on around them feels overwhelming.
Blocking out some of the outside stimulation can decrease the stress triggers and induce relaxation.

Tips:

Rub your hands together to make them warm. When your palms are warm, close your eyes and place your hands over your eyes with your fingers on your forehead and palms resting on your face. Sit quietly for a moment and enjoy the touch of your hands on your face, and the peaceful darkness.

Muscle Relaxation:

Progressive muscle relaxation exercises are relaxation techniques that involve progressively tensing and then relaxing muscles or muscle groups. You can read learn to relax your body.  By tightening a muscle and then releasing, you can feel the difference between tense and relaxed. Actively engaging in progressive muscle relaxation exercises effectively loosens and relaxes the muscles.
Make sure not to do any movements that cause pain. If any of these exercises causes discomfort, ease up or stop to ensure that you do not cause muscle cramping or injury.
Sometimes if you are very tense already, actively tensing your muscles with progressive muscle relaxation exercise will not be helpful. If this is the case, you may want to try passive progressive muscle relaxation exercises instead.
Begin by finding a comfortable position sitting, standing, or lying down. You can change positions any time during the progressive muscle relaxation exercises to make yourself more comfortable as needed.

Tip 1:

The first progressive muscle relaxation exercise is breathing. Breathe in forcefully and deeply, and hold this breath. Hold it...hold it... and now release. Let all the air go out slowly, and release all the tension.
Take another deep breath in. Hold it.... and then exhale slowly, allowing the tension to leave your body with the air.
Now breathe even more slowly and gently... breathe in....hold....out....
..breathe in...hold...out...
Continue to breathe slowly and gently. Allow your breathing to relax you.

Tip 2:

The next progressive muscle relaxation exercise focuses on relaxing the muscles of your body.
Start with the large muscles of your legs. Tighten all the muscles of your legs. Tense the muscles further. Hold onto this tension. Feel how tight and tensed the muscles in your legs are right now. Squeeze the muscles harder, tighter... Continue to hold this tension. Feel the muscles wanting to give up this tension. Hold it for a few moments more.... and now relax. Let all the tension go. Feel the muscles in your legs going limp, loose, and relaxed. Notice how relaxed the muscles feel now. Feel the difference between tension and relaxation. Enjoy the pleasant feeling of relaxation in your legs.

Tips 3:

Now focus on the muscles in your arms. Tighten your shoulders, upper arms, lower arms, and hands. Squeeze your hands into tight fists. Tense the muscles in your arms and hands as tightly as you can. Squeeze harder.... harder..... hold the tension in your arms, shoulders, and hands. Feel the tension in these muscles. Hold it for a few moments more.... and now release. Let the muscles of your shoulders, arms, and hands relax and go limp. Feel the relaxation as your shoulders lower into a comfortable position and your hands relax at your sides. Allow the muscles in your arms to relax completely.

Tips 4:

Focus again on your breathing. Slow, even, regular breaths. Breathe in relaxation.... and breathe out tension..... in relaxation....and out tension.... Continue to breathe slowly and rhythmically.

Tips 5:

Now focus on the muscles of your buttocks. Tighten these muscles as much as you can. Hold this tension..... and then release. Relax your muscles.
Tighten the muscles of your back now. Feel your back tightening, pulling your shoulders back and tensing the muscles along your spine. Arch your back slightly as you tighten these muscles. Hold.... and relax. Let all the tension go. Feel your back comfortably relaxing into a good and healthy posture.

Tips 6:

Turn your attention now to the muscles of your chest and stomach. Tighten and tense these muscles. Tighten them further...hold this tension.... and release. Relax the muscles of your trunk.
Finally, tighten the muscles of your face. Scrunch your eyes shut tightly, wrinkle your nose, and tighten your cheeks and chin. Hold this tension in your face.... and relax. Release all the tension. Feel how relaxed your face is.

Notice all of the muscles in your body.... notice how relaxed your muscles fee l. Allow any last bits of tension to drain away. Enjoy the relaxation you are experiencing. Notice your calm breathing.... your relaxed muscles.... Enjoy the relaxation for a few moments....
When you are ready to return to your usual level of alertness and awareness, slowly begin to re-awaken your body. Wiggle your toes and fingers. Swing your arms gently. Shrug your shoulders. Stretch if you like.
You may now end this progressive muscle relaxation exercise feeling calm and refreshed. 

ANXIETY RELAXATION TIPS:

Begin reading the relive anxiety relaxation techniques:
Some of the key symptoms of anxiety include tight, tense muscles, shallow, rapid breathing, worried thoughts, and shaking. With this anxiety relaxation techniques you will target each of these areas to reduce anxiety and induce the relaxation response.

Tips 1:

First focus on breathing. Calm breathing is key to being calm and relaxed. Take a deep breath in through your nose.
Now exhale through your mouth, as if you are blowing out a candle. Blow out all the air.
As you inhale, focus on slowing down your breathing into a calm rhythm. Exhale fully, releasing all the air.
Continue to breathe slowly and calmly.

Now that you are getting the oxygen you need, realize that your only job right now is to keep yourself as comfortable as possible while this feeling passes. Fighting against the anxiety only makes it stronger, so right now, accept that you are feeling anxious. Let's focus on calming your thoughts to relieve anxiety.

Repeat the following phrases.

I am feeling anxious right now, but I am okay. This feeling will pass, and no harm will come to me. I am safe, even though I feel frightened. I will soon be calm, even though I am experiencing anxiety right now. I will get through this. I am making myself as comfortable as possible while I wait for the anxiety to decrease. I can help myself to become gradually more calm and relaxed until this feeling passes.

Continue to give yourself calming messages.

As you continue to breathe slowly in, and exhale fully, and as you continue to repeat calming thoughts, now we can address any shaking or trembling you are experiencing.
When you experience anxiety, your body is in fight-or-flight mode. Your heart is pumping quickly so that oxygen can be delivered for your muscles to allow you use those muscles to escape from danger. There is no real danger right now, so the adrenaline is flowing through your body but not being used. Your muscles are so ready for action that they are trembling.
You can help this trembling to decrease by physically shaking out the tension. Imagine that you are shaking water off of your hands to dry them. Shake your hands. Allow your hands and wrists to be limp as you shake your hands and forearms quickly back and forth. Imagine drops of water flying off of your finger tips. Imagine your tension draining out your finger tips and being shaken away. Now stop and allow your hands to be still. Noticed how much more relaxed your hands feel? They may even feel pleasantly tingly.
Continue with even breathing and calm thoughts.
Inhale, think "I am becoming more and more calm"
Exhale, think "I am feeling more and more relaxed."

Inhale "Calm"
Exhale "Relaxed"

The last area to focus on now to relieve anxiety is your tense muscles.

Tips:

Your muscles become painful, tired, and cramped as a result of stress or anxiety. You can help your muscles relax now by first allowing your lower jaw to drop so your teeth are not touching. Let your jaw be relaxed and loose. Now lower your shoulders. Let your shoulders be relaxed and loose. You may even want to move your arms or shoulders in some circles, forward.... and back.... and now let your shoulders become limp as you increase the distance between your shoulders and your ears. Raise your arms above your head and stretch..... and now release the muscles as you gently lower your arms to your sides. Turn your head to the left, back to center, and to the right. Look down, look straight ahead, look up. Bring your head to a relaxed and neutral position. Straighten your back into correct posture. Keep your back upright, but maintain the natural curves of your spine.

You can continue to move, stretch, and relax to allow your muscles to become less tense.

In summary, the four steps for quick relaxation to relieve anxiety are:

Number 1: Breathe. Remember to breathe slowly and exhale fully.
Number 2: Calm your thoughts. Remind yourself that anxiety will pass.
Number 3: Physically shake out the tension.
Number 4: Relax your muscles, especially your jaw and upper back.
Continue to do these things until you feel calm and the anxiety is gone. 

scriptures confirm the use of herbs

Romans 14: 2 (For one believeth that he may eat all things: another, who is weak, eateth herbs).

Genesis 1: 29 (And one went out into the field to gather herbs, and found a wild vine, and gathered thereof wild gourds his lap full, and came and shred them into the pot of pottage: for they knew them not).

Psalm 104: 14 (He causeth the grass to grow for the cattle, and herb for the service of man: that he may bring forth food out of the earth);

Ezekiel 47: 12 (And by the river upon the bank thereof, on this side and on that side, shall grow all trees for meat, whose leaf shall not fade, neither shall the fruit thereof be consumed: it shall bring forth new fruit according to his months, because their waters they issued out of the sanctuary: and the fruit thereof shall be for meat, and the leaf thereof for medicine).

Proverbs 15: 17 (Better is a dinner of herbs where love is, than a stalled ox and hatred therewith).

Genesis 3: 18 (Thorns also and thistles shall it bring forth to thee; and thou shalt eat the herb of the field);

Deuteronomy 11: 10 (For the land, whither thou goest in to possess it, is not as the land of Egypt, from whence ye came out, where thou sowedst thy seed, and wateredst it with thy foot, as a garden of herbs):