Explore A Moment Of Relaxation With Us | Waves Wellness
Want to try a relaxation exercise with us?
These techniques have been shown to help people relax. Flow, and Focus on your intention to relax by doing this exercise.
We’ll do a 3 part exercise for this relaxed presence. Ready?
Part 1: Box Breathing
First you will breathe rhythmically for 4 second counts.
Tip: Imagine a square, inhale at the lines, hold at the corners, exhale at the line, and repeat this process. Ready?
To begin, exhale all the air from your lungs.
→ Inhale: Breathe in slowly through your nose for a silent count of 4
→ Hold: Hold your breathe gently for a silent count of 4
→ Exhale: Release the air slowly and completely through your mouth for a silent count of 4
→ Hold (Empty): Pause with empty lungs for a silent count of 4
Repeat these steps one more time.
Part 2: Muscle Release (Tense-Hold-Release)
Now, we will intentionally create tension and then release it, which teaches your body to instantly recognize and let go of stress. We will use the same 4-second rhythm for each step.
Hands & Arms
→ Inhale for 4. Clench your fists tightly, squeeze your forearms. Feel the tightness.
→ Exhale for 4. Release instantly, letting your hands flop open. Feel the contrast of the softness.
Shoulders & Neck
→ Inhale for 4. Shrug your shoulders up toward your ears, tighten your neck muscles. Hold the tension.
→ Exhale for 4. Drop your shoulders down and back. Feel your neck soften and lengthen
Lower Body
→ Inhale for 4. Tighten your stomach, glutes, and push your feet into the floor/bed. Hold the entire lower body firm.
→ Exhale for 4. Release everything. Let your torso and legs feel heavy and limp
Part 3: Affirmation & Grounding
Return to your natural, slow, easy breathing.
Pause here for 30 seconds, simply noticing the stillness and heaviness in your body.
Now, on your next slow exhale, say the following affirmation aloud:
“I choose to be present. I am safe and feel what's around my body now. I am releasing what is out of my control and ready for the now.”
After the Exercise
Keep your eyes closed for a moment longer. Wiggle your fingers and toes, roll your head gently. When you are ready, slowly open your eyes and transition back into your day with the intention of maintaining the calm and clarity you just cultivated.
🌊Hope this exercise helped you relax, even a little bit. We'd love to know how it went so feel free to share your response below! It's anonymous and not shared, we just love to hear back from you!