The techniques outlined below can all be practiced independently or with a professional counselor. They all work to stimulate the vagus nerve which activates the parasympathetic nervous system which is responsible for relaxation. When applying these techniques, it’s best to measure your distress on a 10-point scale (with 10 being the highest level of distress), before and after you apply the techniques. This will provide evidence to know what techniques work best for you. Everyone is different and therefore you may be more receptive to one technique over the other.
Diaphragmatic breathing- stimulates the vagus nerve to trigger the parasympathetic nervous system responsible for relaxation.
1. Sit or lie in a comfortable position.
2. Place one hand on your chest and one hand on your abdomen.
3. Inhale through your nose while expanding your abdomen like a balloon.
4. Exhale slowly through your nose or mouth while contracting your stomach like a deflated balloon.
5. Repeat until you feel calm and relaxed.
Progressive muscle relaxation- works best for symptoms of anxiety, anger, and tension by releasing unpleasant energy in the body.
1. Sit or lie in a comfortable position.
2. Take a slow deep breath and hold for 5 seconds. Then release. Practice this a few times to initiate the relaxation technique.
3. While continuing to breathe in this pattern, start squeezing one muscle group (i.e. your toes) and hold for 5 seconds. Then release the muscle tension and the breath at the same time.
4. Continue this pattern of breath and muscle squeezing and releasing from your toes all the way to your head/face.
Grounding techniques- work to ease anxiety and orient yourself to the present moment (rather than your anxious thoughts).
1. Identify 5 things you can see.
2. Identify 4 things you can feel or touch.
3. Identify 3 things you can hear.
4. Identify 2 things you can smell.
5. Identify 1 thing you can taste.
Safe place guided imagery- allows you to take a mental break by visualizing a calm and safe place.
1. Sit or lie in a comfortable position.
2. Close your eyes.
3. Picture the most peaceful landscape (can be one you’ve seen in real life, a place you would like to visit, or an imaginary place).
4. Imagine yourself in this place and begin to create a relaxing moment in this space.
5. Conduct the grounding technique (described above) but now you’re describing what you would see, feel, hear, smell, and taste in this beautiful and peaceful landscape.
6. You can incorporate people, animals, or anything that you feel would bring you joy.
7. You may visit this place for as long and as often as you need to.
Butterfly hug- allows for igniting the parasympathetic nervous system through bilateral stimulation.
1. Sit or lie in a comfortable position.
2. Cross your arms so that each hand touches the opposite upper arm or shoulder.
3. Alternate between patting each arm in a rhythm similar to that of the wings of a butterfly.
4. Incorporate slow and deep breathing.
5. Practice as long as needed until you feel relaxed.
Tapping- a form of emotional freedom technique (EFT) that systematically stimulates acupressure points to trigger a release of unpleasant energy.
1. Identify the anxiety-provoking thought or emotion of distress (only think of one thought or emotion at a time)
2. Identify a positive affirmation in response to the unpleasant thought or emotion. (i.e. “Even though I feel anxious, I am physically safe at this moment.”)
3. Repeat the phrase throughout the tapping sequence.
4. With your pointer or middle finger(s), tap deliberately and quickly on the following areas in sequential order:
· Top of head- directly in the middle of the forehead.
· Beginning of eyebrow- the area closest to the nose.
· Side of the eye- on the bone at the outside corner of the eye.
· Under the eye- bone directly below the pupil.
· Under the nose- the area between the nose and upper lip.
· Chin point- halfway between the lower lip and the bottom of the chin.
· Beginning of collarbone- side of the collar bones near the middle of the neck.
· Under the arm- approximately 4 inches below the armpit.
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