What: A relaxation technique where you consciously tense and then relax certain muscle groups in your body. 
Why: The technique helps you become aware of tensions in the body by comparing  tension with relaxation.

Preparation: 	Sit or lie down in a relaxed position. Ensure your clothing or jewelry is not   irritating you. 

How:                      
1. Choose a body area (e.g., your face) that you want to relax.
2. Tense this area strongly for about 8 seconds.                  
3. Completely release the tension for about 15 seconds

Progressive Relaxation

What: Making the length of the exhalation equal to the inhalation has a calming effect.
Why: Calm down fast breathing (hyperventilation)

Preparation: Sit down with both hands softly against your stomach. Make sure your clothing is not too tight. Use a stopwatch if desired.

How:		
1. Inhale deeply: Let the belly expand. 
2. Exhale naturally: time its length 
3. Inhale: the same length as your exhalation 
4. Continue exhalation and inhalation with the same length until you’ve reached  a calming effect. 

You may slow down it’s tempo if you feel a calming effect. If this exercise has the opposite effect, stop or start again from the top. 

Many examples online have a fixed breathing rate. Therefore, try to find your own pace first, so as not to feel like you must rush or are gasping for breath.

Boxed Breathing

What: Deep inhalation and sighing exhalation 
Why: The quickest way to relax	

Preparation: Sit down or stand up

How:
Step 1:inhale deeply to the belly (80%)
Step 2:inhale towards your chest (20%)
Step 3: Exhale fully out

repeat 1 to 3 times
 
Tip: Place one hand on your abdomen and the other on your chest. 

You may practice multiple times during the day. 
The exercise may be done with eyes open or closed.

Boxed Breathing

REST - Relaxaton Exercises for ArtEZ

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