Relaxation Exercises

I am more likely to get angry or upset when my body is tense. I am less likely to get angry or upset when my body is relaxed. Learning to relax my body helps my mind remain calm.

I frequently use a simple relaxation exercise involving deep breaths.

When I notice that my body is tense, I take a deep breath in, then let my body relax during the exhale. During the exhale I try to let all my muscles release their tension. I let all my muscles go limp (or as limp as practical if I am engaged in an activity). I mentally check to determine if I am still tense. If I am still tense, then I repeat the deep breath relaxation exercise.

One or two deep breaths is usually enough to relax my body. If I need to repeat the deep breath relaxation exercise more than two times, I take a few normal breaths before taking another deep breath. Too many deep breaths in a row can result in hyperventilation.

Buddhist mantras are sounds, words, or phrases that are repeatedly recited as part of meditation or rituals. The repetition of mantras helps people focus on the spiritual meanings of the mantras.

I treat listening to mantras as a relaxation exercise. That is, I enjoy listening to mantras in the same way that I enjoy listening to other music. I find it relaxing. You may or may not find listening to mantras relaxing. If listening to mantras does not relax you, then it makes sense to look for other relaxation exercises.

Here are a few performances of mantras that I happen to find relaxing:

• Usnisa Vijaya Dharani performed by Tinna Tinh
• Heart Sutra – Japanese Version performed by Tinna Tinh
• Usnisa Vijaya Dharani performed by Tinna Tinh
• Taytha Om Bekanze Bekanze performed by Tinna Tinh
• Bekan Mantra performed by Drukmo Gyal
• Mantra of Manjushri performed by Lama Tenzin Sangpo and Margot Reisinger
• Teyata Om Bekanze Bekanze performed by Deva Premal
• Medicine Buddha performed by Maneesh de Moor
• Yamantaka performed by the Gyuto Monks
• Mahakala performed by the Gyuto Monks

There are many other relaxation exercises. People might want to try a number of relaxation exercises in order to discover which exercises work best for them. Here are a few resources to begin learning more about relaxation exercises:

• Relaxation (pdf)
• Relaxation and Relaxation Exercises (pdf)
• Quick Relaxation Strategies (pdf)
• Relaxation Techniques (pdf)
• The Relaxation and Stress Reduction Workbook (book)
• How To Implement Effective Relaxation Techniques (book)