Episode 5 (14:09 minutes) teaches you 3 quick relaxation techniques you can use at any time to help you de-stress and to assist you in changing those real peak anxiety times into moments of calm and feeling in control.

These three different techniques are a great addition to anyone’s emotional toolbox, so you can whip them out right when you need them. So the next time you’re waiting in the doctor’s office or someone springs a pregnancy announcement on you - take a moment to implement one of these short, simple techniques to help you get through and not feel overwhelmed by it all.

1. 7:11 Breathing - this simple breathing technique asks you to breathe in to the count of 7 and out to the count of 11. The long exhalation stimulates the relaxation response in your body and the act of counting is a great distraction, allowing you to focus just on your breathing whilst your body’s natural relaxation system gets to work. Make sure you are breathing in fully and deeply into your abdomen and take as many of these breaths as you need
2. Quick Body Scan - this technique is a visualisation of moving through your body scanning for any areas of tension. If you identify any tension (commonly in the jaw, shoulders or abdomen), focus on relaxing that area and breathing into it. You can repeat this exercise as many times as you like until you can feel fully relaxed throughout your body. This is a great technique to use before bed, helping both your mind and body to be relaxed and peaceful before sleep
3. Mindfulness - sometimes a tricky technique to master, but a great way to take your focus away from being ‘in your own head’ into what is going on around you in the present moment. Typically, this is best achieved whilst out and about e.g. walking as this gives you lots of opportunities to be aware of all the messages coming in to your senses. Practiced regularly, this technique can really start to set in place a carry-over relaxation effect and also more gratitude and awareness of what’s positive in your life right now.

Join the FREE Your Fertility Toolbox from yourfertilityhub.com to learn many more relaxation tools, access guest expert guides and resources and weekly articles plus our exclusive community of women supporting each other.

For more in-depth knowledge and help in de-stressing and to learn how relaxation might be the missing link in your fertility journey, check out our unique online course ‘Your Fertility Stress’.

In this episode

• An overview of 3 quick self-help tools for relaxation
• 7:11 Breathing (02:37)
• Quick Body Scan (05:35)
• Mindfulness (08:33)
• How mindfulness in conversations can be transformational
• Introducing next week’s topic and a special offer just for podcast listeners

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