Relaxation can be hard to fit into a busy schedule. You may not feel like you have time to sit down and do a 10 minute relaxation recording. In those cases, you may wish relaxation was as easy as just adding water to yourself to become more relaxed. Fortunately, there are quick relaxation techniques you can use that will leave you more relaxed.1. In one slow motion, take in a deep abdominal breath and force it all out. As you breathe out, think of the word "relax".
2. At the end of breathing out, hold your breath from six to ten seconds (or as long as you feel comfortable). To estimate the seconds, count: "one thousand one, one thousand two", etc.
3. Keep repeating steps 1 and 2 for two or three minutes or as long as it takes for you to feel calm.
After a while, thinking the word relax will become a cue to slow your breathing and calm yourself.
*taken from Help Yourself to Happiness through Rational Self-Counseling
