Mini-relaxation exercises for everyday use

​By Karen Bruno, PT

​Mini-relaxation exercises are focused breathing techniques which help reduce anxiety and tension immediately. You can informally cultivate mindfulness by focusing your attention on the moment to moment sensation during ordinary activities. You can simply do this by single tasking - the art of doing one thing at a time and giving it your full attention. As you wash your hands, pet the dog or eat a meal, slow down the process and be fully present, using all of your senses.

• As you awaken, bring your awareness to your breathing. Take a few deep, mindful  breaths, sensing the effects in your body. You should feel your belly rising about an inch as you breathe in, and falling about an inch as you breath out.
• Instead of hurrying into your usual routine, slow down and enjoy something special about the morning: a flower that bloomed, the sounds of the birds, the face of a friend or family member.
• Give yourself 10-20 minutes to elicit the relaxation response through meditation, stretching, or your favorite way.
• On your way to work, attend to how you walk, drive, or ride. Breathe mindfully, relaxing throughout your body. Perhaps you would benefit from listening to soothing music.

• When stopped in traffic, check your body for signs of physical tension. Drop your shoulders, release your hands on the wheel, soften your facial muscles. Can you break the cycle of running yellow lights and passing cars?
• Look for people, places and things which remind you to relax. Use the repetitive events of the day--the ringing telephone, a knock on the door, walking down the hall--as cues for mini relaxations. Can the clock on your watch or phone remind you to take a deep, easy breath and let go?
• Practice “news and goods” together. A pleasant experience, no matter how small, can be a stepping stone to feeling better. Have a buddy system and practice focusing on things you like about each other. Reward each other with well-deserved appreciation we so rarely get during our work day. Notice how good it feels to empower another with your appreciation.
• When you start a project or feel overwhelmed by what you need to accomplish in the near future, take a few moments to orient yourself, breathe consciously and calmly, relax and then begin. Organize your work. Set priorities. Be realistic with your goals.
• Find a few moments during the day to take a break. Breathe consciously, meditate, listen to something relaxing, go out for some fresh air or take a walk.
• Whenever you eat, listen to the wisdom of your body. Begin to choose healthier alternatives to quick-fix items like caffeine, sugar and prepared foods.
• Acknowledge that you don’t have to remember to do this all the time or be a perfect stress manager. Notice the temptation to turn even stress management into a way to set up unreasonable expectations. Instead appreciate yourself for your successes.  Forgive any relapse, laugh, and enjoy this moment. The past is gone; the future is not here; this is your moment. Savor it.
• Walk mindfully to your car, bus, train or vehicle of transportation, coordinating your breathing with your steps. Can you see something new in the environment? Can you enjoy walking without rushing?
• Use the time in commuting,  when waiting in lines or when put on hold during a phone call to turn your awareness within. Breathe deeply, calmly, consciously; release tension. Enjoy the moment.
• As you return home, can you consciously make the transition from work to home? If possible, give yourself a few minutes alone to ease the transition.
• As you go to sleep, let go of today and tomorrow and take some slow, calming, mindful breaths. Place one hand on your abdomen and one hand over your heart to deepen the relaxation.

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Mini Version 1: count very slowly to yourself from ten to zero, one number for each breath. With the first breath you say “ten” to yourself, with the next breath, you say “nine, etc.

Mini version 2: as you inhale, count very slowly up to four; as you exhale, count slowly back down to one.

Mini version 3: after each inhalation, pause for a few seconds; after each exhalation, pause again for a few seconds. Do this for several breaths.