Picturing yourself somewhere else is one relaxation technique and is also known as visual imagery. Think about the most peaceful, calming scene you can think of. It could be a visualization of ocean waves lapping at the beach sand or flying a kite on a beautiful sunny day in a wildflower meadow. No matter what it is, you just have to focus on that particular scene and displace yourself from the worries and stress that is in your life. Add details to this scene and imagine feeling the warmth of the sun or breathing in the salty ocean air. The more you focus on this scene and imagine all the little details, the more likely that tension you are harboring in your body will release.

Deep and controlled breathing is another strategy that could possibly be relaxing to you. This breathing technique is often effective for the simple reason that you are focusing on your breathing, something that is normally an involuntary reflex. You start by taking a deep breath slowly through your nose for three to five seconds, then exhaling through your mouth for another three to five seconds. Continue repeating this breathing exercise while at the same time visualizing that the tension is slowly leaking out of your body, much like the air escaping from a balloon. Many people say that by focusing on their breathing, they are making a more conscious effort to take in oxygen into their bodies, which has a light rejuvenating effect.

The muscles in your body contribute greatly to stress and therefore affect your sleeping habits. A muscle relaxation technique utilizes not only the muscles in your body but also some of the breathing tips listed in the above paragraph. As you breathe in for the three to five seconds, start by contracting a muscle group in one part of your body. Beginning from your head and neck on down your body is a good plan. When you exhale, you release the muscle group you were contracting. You repeat this technique as many times as necessary going through facial muscles to the neck to the shoulders and back and even all the way to your pinkie toes.

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