Facebook Pixel

Slow Down and Do Nothing: 100 Ways to Relax

By HERWriter
Rate This
Slow Down, Do Nothing: 100 Ways to Relax Gennadiy Poznyakov/Fotolia

In the 1970s in Phoenix, Arizona, I lay on the floor of the music room with my classmates. Our teacher, Forrest Bachtel, instructed us, “Breathe deeply” the scent of elementary school carpet in our noses.

Mr. Bachtel told us to tense and relax our bodies, one part at a time, and to breathe. “Squeeze your toes,” he’d say. “Now relax them.” Part by part he moved us towards relaxation, helping us forget our fourth grade woes: bullying, P.E., missing homework.

Mastermind that he was, Mr. Bachtel employed two relaxation practices as classroom management: controlled breathing and progressive muscle relaxation (PMR).

Controlled breathing, known by yoga practitioners as pranayama, has been shown to improve function of the autonomic nervous system, the part of the body that controls involuntary body functions such as breathing, heart rate and digestion.

A study of 60 men showed that those who practiced slow, controlled breathing increased the “rest and digest” activity in their parasympathetic nervous systems, and decreased the “fight or flight” response in their sympathetic nervous systems.(2)

Previously known as Jacobson's relaxation technique, PMR was created in 1929 by Dr. Edmund Jacobson in response to the pressures of the modern world. PMR is the practice of tensing and relaxing separate muscle groups while observing one's own tension.(1) Click here for an example.

Deep breathing and relaxation are vital to health. Jacobson called the human body “a wonderful living instrument,” and believed people should learn how to use that instrument properly. Read on for 100 ways relax.

1) Breathe deeply.

2) Light a candle.

3) Take a bath.

4) Pet your dog.

5) Wear pajamas.

6) Hug a hot water bottle.

7) Take a long walk.

8) Garden.

9) Watch a “Midsomer Murders” Netflix marathon.

10) Breathe.

11) Nap.

12) Make love.

13) Splurge on a massage.

14) Go for a run.

1) The man who invented relaxation. BBC.com. Retrieved April 5, 2016.

2) Effect of short-term practice of breathing exercises on autonomic functions in normal human volunteers. NIH.gov. Retrieved April 5, 2016.

Add a CommentComments

There are no comments yet. Be the first one and get the conversation started!

Enter the characters shown in the image.
By submitting this form, you agree to EmpowHER's terms of service and privacy policy

We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

Emotional Health

Get Email Updates

Emotional Health Guide

HERWriter Guide

Have a question? We're here to help. Ask the Community.


Health Newsletter

Receive the latest and greatest in women's health and wellness from EmpowHER - for free!