2 Easy Techniques to Calm and Relax You (Almost) Anywhere and at Anytime

What the partners of Leicestershire based 

Morgan Gleave Art & Design 
have learnt in 12 years of running a small 
Graphic Design business. 

Breathing Exercise

Helpful when you are feeling stressed or angry

We all feel like this from time to time...

• Stand up or lean back on a chair and stretch your legs out.

• Concentrate on your breathing and your body.

• Breath in as slowly as you can through your nose until you can breath in no more. Push out your abdomen as you breath is so that your lungs have plenty of room to expand.

• Hold your breath for a couple of seconds.

This little timekeeper could give some tips on how to relax...

• Breath out of your mouth equally slowly.  Tuck in your abdomen towards the end of your outward breath to ensure that you push out every scrap of ‘air’.

• Do this three times.  (No, do not stop breathing altogether after these three breaths – that would be silly)

If you forget to breath again, you may be carted off like this poor soul...

You can repeat this whenever you find yourself getting stressed.

NB Do not do more than three deep breaths at the same time.  It is not good for you and you may start to feel a little peculiar.

Yes, well, perhaps not this peculiar

Some toilets are not as
relaxing as others...

Relaxation Exercise

When you are tense and tired, this will help

This is best done laying down.    

If that is not possible, it can done sitting at your desk, in your car (of course not when you are driving.  That would be silly!) or even – at a push – sitting on a toilet.   

(No, not when you are doing that.  Honestly!  You have to wait until you have finished and then do the exercise.)

• Although you can do this more or less anywhere, bear in mind that you will be pulling some strange faces.

(Will you stop it!  We are talking about pulling strange faces when you are doing the exercise!)

• The key here is to do the exercise as slowly as possible.

• Tense every muscle in your body at the same time and hold for as long as you are able.

• Whilst tensing, mentally inspect your body.  Work systematically upwards, starting at your feet, and ensure that every muscle is tense.  Do not forget your bottom, back, face and scalp.  Tense everything as hard as you can for as long as you can.

(Do stop giggling and concentrate!  Bottom is not funny!  How old are you?  Five?)

• Relax

• Working systematically from your feet upwards, tense every muscle for a few moments and then relax before moving up to the next muscle.  It is tempting to rush this stage, but resist and keep concentrating on each of your muscles. 

• Relax

• Tense every muscle at the same time for as long as possible whilst mentally inspecting every muscle as you did in step one. 

• Relax

• Rest for a few moments before going about your business.  You should be ready for anything now.  

(No one has fallen into the toilet.  We do not want to hear anymore poo humour!  Honestly!  Such a child!) 

The more you practise, the more effective these exercises are and you will very easily feel like this...

...or even like this...

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