Ta Sa Na Ma Relaxation Exercise

This is a simple exercise to help reduce anxiety and stress. You can use it anywhere - in the shower, on the bus, at work or anywhere in between.

How to do it:

• Straighten your spine and place your palms together at the centre of your chest with your fingers pointing up
• Close your eyes and focus your gaze between your eyebrows
• Inhale through the nose in 4 equal strokes (like short sniffs)
• Exhale in 4 equal parts
• Gently press your belly button with each sniff

Continue for 3 - 5 minutes.

If you are feeling anxious or your mind is overly busy, add a sound to help focus your mind: Ta - Sa - Na - Ma (pronounced taw - saw - naw - maw). You can make this sound internally if you are not in a private space.

To finish:

• Inhale deeply and press your palms together with maximum force for 10 seconds
• Relax for 15 - 30 seconds
• Repeat the palm pressing sequence twice more
• If you are particularly tired, immediately lie on your back, close your eyes and relax for 2 minutes.
• Take a few deep breaths and stretch