Full-body relaxation map

Author: Lin Yizhang / Country: Mainland China
Publisher:
Publish Date: 2006-07-01
Features:
1. Deep Breathing: When tension arises, deep breathing is an effective way to relax. Slowly inhale through your nose, focusing on your breath, gathering energy in your lungs. Feel the air gradually fill your abdomen, and as you do, lift your hand placed on your abdomen. Count silently to 10, hold your breath for 2 seconds—during this time, your cerebrum and cerebellum will be fully coordinated. Then, slowly exhale for 8–10 seconds, contracting your abdominal muscles as you do, expelling as much air from your lungs as possible. Imagine exhaling all your tension and stress along with the air. Repeat deep breathing 5 times to calm your nervousness and bring your body and mind into a state of complete relaxation, naturally alleviating headaches. While breathing, you can also press the webbing between the thumb and index finger of one hand with the thumb of the other hand (the hollow area when your fingers are spread out) for 2 minutes, then switch to the other side.
2. Relaxation Anytime, Anywhere: When you feel pressure about to overwhelm your mind, listening to gentle music or taking a walk in the park, or getting a haircut at a salon, can all help relieve stress, allowing your tense muscles and nerves to relax, and naturally preventing headaches from occurring.
3. Exercise: Doctors recommend regular aerobic exercise to treat tension headaches because exercise increases the body's endorphins—a natural chemical that helps reduce pain and lower anxiety.
4. Massage the Thigh Bone: Rub the outer side of the thigh bone from the buttocks to the knee with your palm, applying firm pressure, to relax the brain and alleviate headaches. P10