Relaxation Techniques

Taken from "Manage Stress Before It Manages You" booklet from Health Promotion Board.

Deep Breathing

5-10 minute exercise

1. Switch on some soft and relaxing music
2. Dim the lights, if you can
3. sit down or lie down in a comfortable position
4. Close your eyes and place on hand on your stomach right above your waist
5. Take a deep breath slowly through your nose. Feel your stomach slowly rise up.
6. Slowly breathe out, gently through your mouth.
7. Focus on your breathing and feel the air moving in and out of your body.
8. Repeat steps 4 and 5 several times until you feel relaxed.
9. When done, slowly open your eyes.

Visual Imagery

10-15 minute exercise

If you have more time, start with deep breathing exercise, followed by visual imagery exercise

1. Find a quiet comfortable place. Switch on some soft and relaxing music.
2. Dim the lights.
3. Sit on a comfortable chair or lie down.
4. Close your eyes. Put aside all your worries and concerns for the moment.
5. Breathe in slowly, steadily and deeply. Relax all your muscles and let your body go limp.
6. Let your mind imagine a pleasant scene. Imagine that you are walking in a pathway lined with lush greenery, flowers in bloom and birds singing to you.
7. Feel the cool fresh breeze around you. Take a deep breath, in and out.
8. Imagine that at the end of the pathway, there are white, sandy beaches and the shiny pebbles lining the shore. Take a deep breath, in and out.
9. Feel the smooth and cool pebbles. Take a deep breath, in and out.
10. Continue this visualization until you feel very relaxed.
11. Slowly count to 10 and you will come to a more alert, wakeful and refreshed mind.

Muscle Relaxation

20-30 minutes

It is recommended that you use an audio-guided CD to do the muscle relaxation exercise.

1. Find a quit and comfortable place. Switch on some soft and relaxing music.
2. Sit on a comfortable chair of lie down.
3. Gently close your eyes. Put aside all your worries and concerns to concentrate on relaxing your body.
4. Breathe in slowly, steadily and deeply.
5. Focus you attention to your hands and fingers. Clench your fists as tightly as you can and count to 10.
6. Notice the pull of your hand muscles. Feel the tension. Then release the tension very slowly by letting your hands unfold as you count to 10.
7. Feel the warm tingling sensation on your hands as you relax. Let the tension drain out of your hand.
8. Repeat this exercise with any part of your body - face, hand and neck, arms and shoulders, abdomen, buttocks, legs, feet and ankles. 

* An audio-CD on relaxation can be bought from:

Health Information Centre

Level 3 Health Promotion Board

3 Second Hospital Avenue

Singapore 168937

Tel: 6435 3954

Email: hpb_hic@hpb.gov.sg