Quick relaxation techniques

When you’ve got 1 minute:

Place your hand just beneath your navel so you
can feel the gentle rise and fall of your belly as
you breathe. Breathe in slowly. Pause for a count
of three. Breathe out. Pause for a count of
three. Continue to breathe deeply for one minute,
pausing for a count of three after each inhalation
and exhalation.

Or alternatively, while sitting comfortably, take a
few slow deep breaths and quietly repeat to
yourself “I am” as you breathe in and “at peace”
as you breathe out. Repeat slowly two or three
times. Then feel your entire body relax into the
support of the chair.

When you’ve got 2 minutes:

Count down slowly from 10 to zero. With each
number, take one complete breath, inhaling and
exhaling. For example, breathe in deeply saying
“10” to yourself. Breathe out slowly. On your
next breath, say “nine,” and so on. If you feel
lightheaded, count down more slowly to space your
breaths further apart. When you reach zero, you
should feel more relaxed. If not, go through the
exercise again.

When you’ve got 3 minutes:

While sitting down, take a break from whatever
you’re doing and check your body for tension.
Relax your facial muscles and allow your jaw to
fall open slightly. Let your shoulders drop. Let
your arms fall to your sides. Allow your hands to
loosen so that there are spaces between your
fingers. Uncross your legs or ankles. Feel your
thighs sink into your chair, letting your legs fall
comfortably apart. Feel your shins and calves
become heavier and your feet grow roots into the
floor. Now breathe in slowly and breathe out
slowly. Each time you breathe out, try to relax
even more.