Usually, I am babbling on verbally or in writing about exercises to get you moving. Something to get you off the couch. Well, if that didn’t motivate you- you’ll like this month’s column.  This month, I focus on the practice of relaxation. Most of my clients tell me, “I don’t know how to relax!”

Why is it even important? I mean, we have so much to do every day- who has the time?  Well, if your body is in a constant state of tension, it increases your  anxiety level, blood pressure and heart rate. Then your body then thinks this is your “normal” state. If health signs are elevated when you are at rest- that is not healthy. It can also lead to increased aches and pains in your muscles and joints.

Then my clients tell me, “I just can’t sit still.” It does take some practice but start with just five minutes. First, find a quiet space in your house without the TV or radio. Lie on a carpeted floor or mat. Position your body so you are comfortable. This may mean placing a pillow under your knees or head. Perhaps place a light blanket over you.  Lying on your bed is fine if getting to the floor is difficult.

Now gently allow yourself to become aware of your breath. Notice what happens in your body as you inhale and then as you exhale. Depending on the day, all of the tasks you have to do may be running through your head. That is OK. Allow those thoughts to float out of your head and bring your attention back to your breath. It is helpful repeat in your mind, “Breathe in” and  “Breathe out” to keep you focus on your breath.

There is tendency to be tense physically and mentally when you try this because that may feel normal for you and now your body doesn’t know any other any state. But that is not what is normal for your body.  So as you lie there, gently let go of any tension you may have in parts of your body. Focus on letting go at the feet and work your way up to your head. And then give yourself permission to lie there and breathe without any other goals.

Practice daily for 5- 10 minutes or longer if you wish. This is especially helpful for folks who have trouble falling asleep or attaining a deep sleep. Try this before you go to bed. With practice, you can then use your breath  to find this relaxed state at different times of the day when work or life gets stressful.  Recognizing your breath is the first step to relaxation. Enjoy your time for you!