Step 4:
Breathe Correct breathing is the most effective, easiest relaxation technique, yet few people get it right and many believe it is just a matter of taking "deep breaths". Place one hand on your chest and the other on your abdomen. As you breathe in, focus on pushing out your abdomen so your lower hand moves outwards. Try to make sure your other hand doesn't move, as your shoulders and chest shouldn't move up. As you exhale, allow your abdomen to move inwards while keeping your chest and shoulders still. Try to make the inhalation, exhalation and the pause in-between the same length.

4. 调整呼吸
调整好呼吸节奏是放松的最有效、最简单的方式。然而，只有少数人有正确的方法，还有很多人认为这只是要做“深呼吸”。把一只手放到胸前，另一只手放在腹部。吸气时，注意让腹部隆起，处于下方的手移向外侧。尽量不要让另一只手移动，因为你的肩膀和胸部不应该向上移动。当你呼气时，让你的腹部回收，同时要保证胸和肩膀不要动。尽量控制吸气和呼气之间的间隔一致。

Step 5:
Visualise If you are still tense, try a positive visualisation exercise. This involves imagining a place where you feel happy and relaxed. It could be a real or fictional place, in the company of a certain person or on your own. Imagine the sights, sounds, smells and tastes you want to experience. Focus on the other people there, the clothes worn and the weather. The more detailed the impression, the more effective it will be.

5.幻想法
如果你还感到精神紧张，那就来试试幻想法吧。想像一个能给你带来快乐和放松感的地方。这个地方可以是现实生活中存在的，也可以是虚构的，里面也可以有其他人或者只有你自己。想像你想看到的情景，想听到的声音，想闻道的气味和你想品尝的味道。把注意力集中在那里的人的身上，看他穿的衣服，看看当时的天气如何。你想像的越深入细节，效果越好。

Step 6:
Surroundings Make sure your bedroom is well-ventilated but not drafty. To encourage your brain to associate going to bed with sleep, don't read in bed or have TVs, or computers in your bedroom.

6.注意环境
确保你的卧室通风良好，适度。为了让你的大脑把床和睡眠联系到一起，不要在床上看书或者在卧室看电视，玩电脑。