Easy Relaxation Techniques
By Dr. Michael Berke www.MassageMaster.net

Sit Down in a quiet & comfortable place for 10-15 minutes at a time, 2-3 times a day. As you become familiar with this practice, you may make adjustments anytime of the day.

1. Clear your mind - no planning, no criticism, no judgment, no thinking!
2. Detach yourself from everything and anything you see or hear.
3. Slow down you breathing by taking 10-12 breaths per minute.
4. Count to 6 or 7 each time you inhale and exhale.
5. Thoughts may come and go into your head but don’t follow them.
6. Every half an hour – take 3 deep breaths. Deep breathing will center you and help combat stress.
7. Regular exercises 20-30 minutes a day, cardio vascular & strength training (upon your doctor’s approval) is of vital importance & will relax your body & mind.


If you have any questions related to this subject, feel free to email me anytime at relax@massagemaster.net Yours in Health, Dr. Berke


After 20 years of clinical practice treating all sorts of back conditions, I discovered & patented a powerful new way for people with Back Pain, Back Spasm & Stress to easily reduce their Pain, work on their Posture & massage their spine. Learn easy massage & back pain relief at home-"Imagine getting a massage anytime you want it". Dr. Michael Berke- Chiropractor/ Inventor www.massagemaster.net