1. Deep Breathing
   • • This is the most basic technique.
     • Breath in and out deeply.
     • Can be done anywhere and any time.
     • Try to practice for a few minutes 3 to 4 times daily and whenever you feel tense.

   (More info on procedure)

2. Imagery
   • • It is about building pictures in the mind.
     • It creates distraction from stressful thoughts

   (More info on procedure)

Procedures For Relaxation Techniques

1. Deep BreathingBreath in
   • Sit and place your hands firmly and comfortably on your stomach.
   • Completely relax your stomach muscles.
   • Breath in slowly and deeply through your nose filling and letting your stomach expand as much as possible
   • Hold your breath for a few seconds before breathing out.

   Breath out

   • • Breath out slowly through your mouth with the hands on your stomach.
     • As you breath out, your diaphragm (the large muscle under the lungs) relaxes and your chest feels ’empty’.
     • Imagine that the air leaving your body is carrying the stress out of your body.
     • Begin the breath-in and breath out-cycle again.

   (Repeat this cycle three or four times at each session)

2. Imagery:
   • Settle yourself in a peaceful place.
   • Close your eyes and listen to your breathing.
   • Listen to it getting calmer with every moment that passes.
   • As your mind becomes more peaceful, your body will also lose some of its tension.
   • Imagine a scene which you find pleasant and relaxing. Eg. Imagine a beautiful day out at the beach…with blue sky..soothing wind..and calm water…etc.
   • Take a moment to choose the setting.
   • Let your scene take shape.
   • Create its visual detail.
   • Find a path and experience the sensation of moving through the scene.
   • Feel the tension leaving your body.
   • Enjoy the peace and calm of the scene you’ve created.
   • When you are ready, gradually bring your attention back to the room.
   • Feel yourself alert, refreshed and more relaxed.

[source: http://www.myhealth.gov.my/en/techniques-of-relaxation/]