The emergency stop technique
This exercise is an emergency relaxation technique to counteract panic and the build up of tension.
- Say sharply to yourself STOP! (aloud if the situation permits).
- Breathe in and hold your breath for a moment before slowly exhaling. As you do so, relax your shoulders and hands.
- Pause for a moment, then breathe in slowly again and hold. This time, as you breathe out relax your forehead and jaw.
- Stay quiet for a few moments, then go on with what you were doing, moving slowly and smoothly.
Adapted from Jane Madders (1988) Stress and Relaxation