Additional Quicki Mini Stress Management Strategies Sighs Groans Moans and Yawns It is not infrequent that people will utilize a very brief stress management strategy without even being consciously aware that they are doing it For example when we sigh we are usually responding to a build up of personally experienced pressure The sigh itself is like a pressure release valve letting go of some of the excess by releasing steam through a deep exhalation of air A groan or moan is also a way that one vocally resonates a sound that acts like a mantra an extended range tone that creates relaxing sensations Practice letting go of pressures by intentionally making a sigh or creating a moan sound and experience how you create a relaxing sensation Similarly a yawn is creating an unusually large inhalation of air when one is feeling tired or fatigued The extra breath is helpful to increase the oxygenation of the blood and feed the tired body The Four Ss Smooth Smile Slack Slump A very quick and easy to remember muscle relaxation exercise is the 4 Ss This exercise is designed to relax the face and upper body and takes less than a minute Start with your forehead and furrow your brow to experience tension in the upper head Follow the tension with a relaxation response of making the forehead very smooth and relaxed as the tension is released The second activity is to experience the change of expression by going from a flat or forlorn expression with the lips turned down to creating a smile on the face by bringing the corners of your mouth and using the muscles of the lower face to create a pulling up of the muscles of your cheeks and opening your eyes wide The third activity is to focus on your jaws where tension is frequently held by holding a tight clasping of the jaw bones and adjacent muscles Release this tension by going from clamped jaw and pursed lips to parting the mouth slightly and slacking the jaw Experience the letting go of tightness in the lower face Finally experience tightness that is often held in the upper shoulders by pulling the shoulders up toward your ears Then relax these muscles by allowing the shoulders to droop down and allow the shoulders to slump back into a very relaxed position with both your head and shoulders able to droop down for a few seconds without any tension You can go through this sequence once or repeat several times and notice the sense of well being as you intentionally relax the head and upper body