Relaxation exercises

What is Deep Relaxation?

This type of relaxation is known as a kind of meditation. It is an experience opposite to the fight-or-flight response that occurs when facing danger. The benefits of this relaxation lie in bringing the individual into a state of complete calm accompanied by healthy physiological changes, including the following:

• Increased blood flow throughout the body.
• Reduction of high blood pressure.
• Improved ability to heal injuries and pains.

It is noteworthy that this type of meditation is not sleep, as it requires alertness and focus on breathing and awareness of the entire experience. We recommend you now download the Tawazon app, which contains a variety of podcasts and meditations, as well as comprehensive information about many types of meditation.

What Are the Benefits of Deep Relaxation?

The main benefits of deep relaxation include the following:

1. Putting the body in an appropriate state conducive to healing, whether from wounds, injuries, or various diseases.
2. Eliminating negative emotions such as fear, anger, and frustration, entering a good mood instead, while enhancing concentration and increasing self-confidence.

How to Perform This Relaxation

Practicing this type of relaxation requires performing the following steps:

• Preparing a Suitable Place

Once you have trained well in deep relaxation, you will be able to perform it anywhere, but if you are still training, you should ensure the following regarding the place and position:

1. Choose a quiet room without noise or disturbance, and not hot or crowded.
2. Place a mat or rug on the floor so you can perform relaxation lying down if you wish.
3. Bring a comfortable chair if you want to perform relaxation sitting down.
4. Avoid lying or sitting in a very comfortable position, as this may cause you to sleep instead of relax.
5. Wear comfortable clothing.
6. Turn off the lights in the room.
7. Choose a time when you are not tired.

• Starting the Relaxation Steps

Here are the steps required for deep relaxation when performed lying down:

1. Lie on your back with arms and legs in a naturally comfortable position and lower your shoulders slightly toward the floor to relax the arms.
2. Keep a distance of about 25 centimeters between your feet, ensuring a comfortable posture and pointing your toes outward.
3. Focus for several minutes on breathing only, noticing its depth, flow, and everything related to it, including the movement of your abdomen rising and falling with inhalation and exhalation.
4. Make your breathing calm and flowing.
5. Breathe deeply from the diaphragm, ensuring the breathing cycle is continuous, meaning inhalation and exhalation follow one another without a pause, then start another breathing cycle immediately.
6. Begin focusing attention on specific points in the body along with breathing cycles, staying on each point for a full breath cycle (inhalation and exhalation), starting from the area between the eyebrows, moving down to the trunk and limbs, then back up again to the eyebrows.
7. Remain focused on the area between the eyebrows for several minutes while noticing the effect of breathing on other points you previously focused on during relaxation.