What relaxation exercises can help me manage stress from caregiving?

To help manage stress from caregiving, try these two quick relaxation exercises:

When you have one minute: Lie on a carpet or a bed. Place your hand just below your navel so you can feel the gentle rise and fall of your belly as you breathe in and out deeply. Slowly breathe in. Pause for a count of three. Slowly breathe out. Pause for a count of three. Continue breathing deeply for one minute, pausing for a count of three after each inhalation and exhalation.

When you have three minutes: While sitting down, check your body for tension. Relax your facial muscles, allowing your jaw to fall open slightly. Let your shoulders droop and your arms fall to your sides. Loosen your hands so that there are spaces between your fingers. Uncross your legs or ankles. Feel your thighs sink into your chair, letting your legs fall comfortably apart. Feel your shins and calves become heavier and your feet grow roots into the floor. Now breathe in slowly. Pause. Breathe out slowly. Pause. With each exhalation, try to relax your body even more.