On this page you will find some links which will take you to other pages for relaxation and breathing techniques. These are useful everyday tools to help you with managing common symptoms when living with a long-term condition, such as pain, fatigue, lack of sleep, depression, stress and anxiety. The techniques aim to calm the body and mind.

 

Please note: If you have any health problems or concerns seek advice from your doctor BEFORE attempting any of the following exercises.

Some of these exercises may not be useful or suitable for people with severe and enduring mental health problems.

 

Here are some useful links for relaxation techniques:

Guided imagery – is a technique which allows you to divert your mind away from troublesome symptoms and transports you to another peaceful time and place.

Muscle relaxationis a technique which involves scanning your body to find and release muscle tensions.

Mindfulness – is a technique which encourages you to focus your mind, to calmly and consciously observe and accept ‘life’ in the present moment.

Distractionis a technique which focuses the mind on something other than the troubling symptoms that are being experienced, thus lessening their intensity

 

Diaphragmatic breathing

  1. Place one hand on your stomach right above your belly button. Place your other hand in the middle of your chest on top of your breastbone. Take a breath. Notice how it feels.
  2. Breathe in deeply, through your nose. Feel the hand on your stomach rise as you breathe in.
  3. Then slowly breathe out, through pursed lips. Feel your abdomen lower as you breathe out, gradually.
  4. Continue breathing and focus your mind and breaths on areas that are tense or painful to relax.

Take a moment to notice how different your body is already feeling. Notice how much better and more relaxed you feel.