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. 調整呼吸
調整好呼吸節奏是放松的最有效、最簡單的方式。然而，只有少數人有正確的方法，還有很多人認為這只是要做“深呼吸”。把一只手放到胸前，另一只手放在腹部。吸氣時，注意讓腹部隆起，處于下方的手移向外側。盡量不要讓另一只手移動，因為你的肩膀和胸部不應該向上移動。當你呼氣時，讓你的腹部回收，同時要保證胸和肩膀不要動。盡量控制吸氣和呼氣之間的間隔一致。

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
如果你還感到精神緊張，那就來試試幻想法吧。想像一個能給你帶來快樂和放松感的地方。這個地方可以是現實生活中存在的，也可以是虛構的，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，想聽到的聲音，想聞道的氣味和你想品嘗的味道。把注意力集中在那里的人的身上，看他穿的衣服，看看當時的天氣如何。你想像的越深入細節，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.注意環境
確保你的臥室通風良好，適度。為了讓你的大腦把床和睡眠聯系到一起，不要在床上看書或者在臥室看電視，玩電腦。