Here is a relaxation exercise made easy. Remember that practice makes perfect, you won’t be good at first, just like most new things you try. Continue to practice and you will learn to quiet your mind and learn to control stress levels naturally.
Find a comfortable and quiet place to lie down or sit.
Place your feet slightly apart. Place one hand on your abdomen near your navel. Place the other hand on your chest.
You will be inhaling through your nose and exhaling through your mouth.
Concentrate on your breathing. Note which hand is rising and falling with each breath.
Gently exhale most of the air in your lungs.
Inhale while slowly counting to 4. As you inhale, slightly extend your abdomen, causing it to rise about 1 inch. Make sure that you are not moving your chest or shoulders.
As you breathe in, imagine the warmed air flowing in. Imagine this warmth flowing to all parts of your body.
Pause for 1 second, and then slowly exhale to a count of 4. As you exhale, your abdomen should move inward.
As the air flows out, imagine all your tension and stress leaving your body.
Focus on relaxing your toes and progressively move up the body as you imagine the stress melting away.
Repeat the process until a sense of deep relaxation is achieved.
You will want to do this exercise anytime you feel stress. Instead of reaching for sweets or carbs, if you try this exercise, you will find that craving melt away.