Relax in a Hurry
Mini-relaxation exercises help reduce anxiety and tension immediately. You can do them with your eyes open or closed (but make sure that your eyes are open when you are driving). You can do them anywhere, any time, and no one will know that you are doing them.
Some good times to "do a mini" are when you are:
"Minis" are most beneficial for people who elicit the relaxation response on a regular basis. Minis quickly recall this relaxation state, but they can help anyone feel refreshed, calmer, and better able to concentrate.
The basic method for doing a mini is quite simple:
Put your hand just below your navel. Take a deep breath, bringing the air in through your nose and out through your mouth. You should feel your stomach rising about an inch as you breathe in, and falling about an inch as you breathe out. This is diaphragmatic breathing. If this is still difficult for you, lie on your back or on your stomach, where you will be more aware of your breathing pattern. Remember to relax your stomach muscles.
Here are some variations:
Mini Version 1
Mini Version 2
Mini Version 3
Read other articles about Managing Stress.
This article was provided by Mind/Body Medical Institute.