Deep Breathing and Progressive Muscle Scan Exercises

 These exercises can help reduce stress and promote relaxation. 

Deep breathing involves taking slow, deep breaths in through your nostrils until your belly expands with air. Then slowly expelling the air out through your mouth as if you are blowing air into hot tea. 

It is best to count, in your mind, to four on in, hold for seven and then let it out slowly on eight. Repeat three to four times.This helps to calm the mind and body. 

Stop if you feel dizzy. 

This type of breathing exercise helps relieve anxiety, panic attacks and stress.

Progressive muscle relaxation focuses on tensing and immediately relaxing the different muscle groups to release tension. You may start with facial muscles and progressively move to the neck, shoulders and all the way down to the toes.  

The main muscle groups are the head, face, neck, shoulders, arms and fingers, chest, abdomen, pelvic, buttocks, thighs, legs, ankles and toes. You can work your way from either head to toes or toes to head.

By practicing these exercises regularly, you can improve your overall well-being and better manage feelings of anxiety and stress. 

It is best to find a quiet and comfortable space to practice these techniques and allow yourself the time to fully unwind and connect with your body.

It is always a good idea to speak with your healthcare physician before proceeding with any form of exercise.