Muscle Tension and Release
Lie down in a quiet room. Take a slow, deep breath. As you breathe in, tense a particular muscle or group of muscles. For example, you can squeeze your eyes shut, frown, clench your teeth, make a fist, or stiffen your arms or legs. Hold your breath and keep your muscles tense for a second or two. Then breathe out, release the tension, and let your body relax completely. Repeat the process with another muscle or muscle group.
You also can try a variation of this method, called "progressive relaxation." Start with the toes of one foot and, working upward, progressively tense and relax all the muscles of one leg. Next, do the same with the other leg. Then tense and relax the rest of the muscle groups in your body, including those in your scalp. Remember to hold your breath while tensing your muscles and to breathe out when releasing the tension.
Physical Exercise
Exercise can help lessen pain, strengthen weak muscles, restore balance, and decrease
depression and fatigue. After getting approval from your doctor, you may want to begin by walking 5-10 minutes twice a day and later increasing your activity.
Rhythmic Breathing
Get in a comfortable position and relax all of your muscles. If you keep your eyes open, focus on a distant object. If you close your eyes, imagine a peaceful scene or simply clear your mind and focus on your breathing.
Breathe in and out slowly and comfortably through your nose. If you like it, you can keep the rhythm steady by saying to yourself, "In, one, two; out, one, two." Feel yourself relax and go limp each time you breathe out.
You can do this technique for just a few seconds or for up to 10 minutes. End your rhythmic breathing by counting slowly and silently to three.
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