Relaxation is a feeling of being calm. In some situation you may feel drowsy when you relax, especially if your tired. At these times relaxation can help you sleep. There can also be times when you can be wide awake, alert and relaxed, like when you concentrate on something. Relaxation at this time can improve concentration by reducing tension and distraction.

Relaxation can:-

• Help reduce tension and stop pain increasing
• Help you calm down and feel more in control
• Help you sleep

Try to relax

• When you feel yourself getting tense
• When your pain is increasing
• When you want to sleep

If you already have a relaxation technique that you like do, continue to use it to relax and maybe share it with us im sure there are lots of different techniques we could try.

This relaxation technique is designed to be used anywhere, anytime once you are good at it. I have noticed when I go shopping i am getting tense and my pain increases whilst pushing the trolley, which used to end the shopping trip as quickly as I could. Now things are different simply because I notice when im becoming tense.

It is important to practise in different places, not just at home in bed or on the couch.this s because your pain can increase anywhere and you will not always be able to lie or sit down. To begin with practice in a sitting or lying position. As you grow more confident, practice while standing, walking and even while talking or during normal activities as your technique improves.

---

Diaphragmatic Breathing

The way you breath is very important, as shallow breathing or holding your breath when you are in pain can lead to increased tension and so to increased pain.

Your diaphragm is a band of muscles below your lungs which helps draw air into your lungs as it contracts, and forces it out again as it relaxes. When you breath correctly by using your diaphragm, your belly will rise as you breath in.

Check that you are breathing effectively by placing one hand on your belly just below your ribs, and the other hand on your chest. When you breath in, the hand on your belly should move more than the hand on your chest. As you breath out, your belly will fall as the air is pushed out of your lungs.

---

Relaxation Technique 

• Get yourself into a comfortable position
• Focus your mind on your breathing
• Take a deep breath and let it out slowly, repeat once
• Then breath calmly and gently, trying to breath deep down into your belly (diaphragmatic breathing) rather than shallow breaths with just the upper parts of your lungs
• As you breath in say to yourself “in”
• As you breath out say to yourself “relax”

[These instructions to yourself will discourage you from “chatting” to yourself about any discomfort – it’s hard to think two thoughts at the same time ]

• As you breath out let your muscles relax and go floppy – let go of any tightness or tension, imagine that the tension is draining away as you breath out even if it isn’t
• Go through parts of your body, focussing on each part, looking for signs of tightness or tension and consciously and deliberately letting it go
• Keep repeating these two words over and over and letting your muscles relax when you breath out

Remember practice makes perfect, the goal is to be able to relax when and where you need it.

• Be realistic about what you expect at the moment
• Get in early, ie before tension builds up
• Check your level of tension wherever you are
• Relax while you are doing other things
• Be ready to relax as often as you need to
• It’s a good idea to rate your levels of tension and distress pre- and post-  Relaxation- this will give you feedback on how your technique is improving.

If you made it to here thank you for reading and I hope you can take something from this, I often listen to this when im feeling particularly down tired and in pain Body scan

I am in no way an expert or medical practitioner. I am just a person tired of pain controlling me…..x

Blessed Be