![]() ![]() Because let's face it: Losing weight is hard, and it's even harder for women than men, thanks to metabolic and hormonal differences, research shows. It also means that you might benefit from a serious dose of inspo from ladies who have stuck out their journey long enough to see real success. Open your eyes and make sure you feel all right before standing up.If you’re like any of the women in these incredible weight-loss transformation stories, you’ve struggled with hitting walls while trying to drop pounds and, at least once or twice, felt the temptation to throw in the towel on the whole d*mn thing. ![]() Sit with your eyes closed for a few minutes to avoid the possibility of feeling dizzy. After relaxationĭon’t rush to get up after relaxation exercises. To do this you can use a 'cue', something that'll catch your eye and remind you to:Īn example of a 'cue' could be a small coloured dot on your watch, or a room in your home, which will act as your reminder. Once you've mastered some relaxation exercises you can use them whenever, and wherever, you need to throughout the day. If you have any physical injuries or conditions that may cause muscle pain, don’t tense the muscle in that area. Slowly open your fingers and feel the difference – notice the tension leaving.Hold this for a few seconds, noticing the tension.Make a fist, squeezing your hand tightly.Slowly breath in through your nose and out through your mouth. Close your eyes and concentrate on your breathing.You can relieve tension in any part of your body just by tensing and relaxing each muscle in turn. This exercise will teach you to recognise and reduce muscle tension. Focus on your relaxation place in all its detail and breathe out through your mouth.ĭo this exercise for 10 to 20 minutes. Now close your eyes and take a slow, regular breath in through your nose. Imagine it in as much detail as you can – use your senses to make it as real as possible – and see yourself comfortably enjoying this place. a place you would want to return to whenever you feel the need to relax.somewhere you will find restful, calming, safe and happy.This exercise involves using an image as a way to focus the mind.Ĭreate in your mind an ideal spot to relax. Once you have, you won’t need to watch your hands or put them on your stomach. It might take time to master this technique. Breathe out slowly through pursed lips.The hand on your stomach should move and your chest should not. Take a slow, regular breath in (through your nose if you can).You want your stomach to move more than your chest as you breathe. Place one hand on your chest and the other over your stomach.Taking slow, regular breaths can help you to control anxious thoughts and feelings, and make you feel calmer. Breathing to relaxīreathing too quickly, and deeply, can make you feel dizzy, faint or even more anxious. Make a note of how relaxed you were before, and after, the exercises to see if it's helped. Don’t focus on them just let them pass through. clear your thoughts and focus on your breathĭon’t worry if you can’t relax immediately.lightly close your eyes, or focus on a spot in front of you.put on comfortable clothes and take off your shoes.lie down or sit comfortably with your legs uncrossed.find a cool and quiet room where you'll not be disturbed.Relaxation preparationīefore you start relaxing, make sure your mind, body and surroundings are just right. It will take time and regular practice before you start to feel the benefits. It's important to keep using these techniques, even if you don't feel better straight away. The more you practice, the better you will get and the more effective they will be. You should try to set aside 30 minutes, 2 or 3 times each day to practice these techniques. If you've any medical conditions – such as problems with your breathing – speak to your GP before trying any relaxation exercises. To help with this, there are various relaxation techniques you can use to calm the mind and reduce the muscle tension anxiety can cause. For some people, learning to control their anxiety is all they can hope for if they can't overcome it completely. ![]()
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