There are a number of different techniques that can be helpful when you are restless, ill, under stress (whether physical or mental), or just having trouble falling or staying asleep.

The goal of these exercises is to cultivate a sense of physical and emotional relaxation. Situations such as an asthma attack or acute pain can create stress, anxiety, and muscle tension. These reactions in turn make the situation worse. If you have a chronic illness such as asthma, try practicing the exercises consistently so that when needed, you can readily access the exercise.

Sit or lie down in a comfortable position. It is helpful if the environment is quiet. Close your eyes and breathe slowly and deeply. When you breathe out, consciously let go of all of your thoughts of the day. Do this several times. Then begin to release all the tension in your body, moving slowly from your toes to your head. Let your toes feel very heavy and very soft; then let your feet rest and let the floor support them. Continuing to move upward, let go of all the tension in your calves. As you consciously release the tension in each successive body part, allow it to feel very heavy and very soft. Continue working your way up through your entire body, finishing with your head.

For particular health concerns, you can add visualization to this by forming a specific mental picture of such things as your medication traveling to the affected part of your body and imagining that all the sensations of pain and/ or illness are disappearing and floating away, or that your body’s defenses are taking care of you by fighting to get rid of an affliction such as eczema or psoriasis whatever type of visualization is appropriate for your situation.