Relationships can be difficult. It is not easy and there is no method for a healthy, happy relationship. But what about couples therapy exercises? Can they help you to improve your relationship?
Yes, they can and we will show you how. We will present to you how to build and maintain a good relationship.
You can do that by building your relationship skills, engaging in activities with your partner, communicating activities and so much more.
Couples Therapy Exercises for A Strong Relationship
Have An Honesty Time
If you put your partner’s needs first you expect from your partner to do the same too. But that is not the case in most relationships and one partner sacrifices more than the other.
To prevent this have an Honesty Time. It is the time when you can tell each other how you feel about things with complete immunity.
For example, if you don’t like football, but your husband/boyfriend expects to go with him to a game, tell him.
This is the best way or exercise that will help you to share the truth about everything and respect each other’s opinions without taking anything too personally.
This exercise is so simple, just cuddle more often. Put away your smartphone, tablet, or book before bed and start cuddling it is the best way to end your day.
Chemicals that are released during cuddle time are good for mood improvement and also helps for better sleep. The best time to practice this exercise is right before bed, but if this time doesn’t suit you do it at any time of the day.
Relationship consultant Jordan Gray suggests cuddling to a music playlist if you have trouble finding or committing to a regular cuddle session.
You could also sneak in some cuddle time while watching a movie or first thing in the morning when you both wake up – the point is to work it in however works best for you.
Forehead Connection Exercise
Also called a breath-forehead connection exercise is one of the best ways to connect with your partner.
To begin, either lie down on your side by your partner or sit upright with your partner. Face each other and gently put your foreheads together. Make sure your chins are tilted down so you aren’t bumping noses and stay in this position for a few breaths.
Breathe at least seven slow, deep breaths in sync with your partner. It might be difficult at first, but you will get the hang of it before long.
If you and your partner are enjoying the exercise, feel free to prolong it – take 20 breaths together, or 30, or simply breathe together for a set amount of time.
There are no disadvantages to feel connected with your partner, so go for it!
This close breathing exercise will put you and your partner into an intimate, connected space. Practice it whenever you feel the need to slow down and refocus on each other.
This exercise called “eye gazing” is simple making aye contact. It can be difficult to do for an extended period so start with 30 seconds and extend for 3 or 4 minutes.
When you start you will feel nervous or you’ll start laughing, but don’t worry this is a normal reaction to this exercise.
This exercise will help you to focus your attention completely on each other with no masks to hide behind or any distractions.
While it may be a bit challenging to eye gaze at first, it can be very rewarding. The experience of truly seeing, and being seen by your partner, is incredibly powerful, connecting, and intimate.
Combine this exercise with a previous breathing exercise and you will notice an enormous transformation in your relationship.
Weekly Meeting Time
Like everyone today you and your partner lead lives packed with activities, obligations, and events. This is a great connection exercise.
To do this, schedule a non-negotiable chunk of time, let’s say 30 minutes once a week. Put away all distractions like phones, tablets, computers, turn off the TV.
Start talking about how you both are doing, your relationship, any unfinished arguments.
You can use these questions:
- How can I make you feel more loved in the coming days?
- How do you feel about us today?
- Is there anything you feel incomplete about from this past week that you would like to talk about?
These questions and answers will lead to a healthy discussion about your selves and your relationship. Try to do this regularly to keep on top of any issues and ensure that things don’t get swept under the rug for too long.
Have Dinner Together
Make time to eat together. Eating meals together is an old social bonding form. If you are in the middle of an argument or your relationship is in crisis, pause all of that during dinner time and just enjoy each other’s company.
Talk of interests, dreams, goals, and let this be your every night exercise.
“A great and very simple intimacy exercise is to lay down together on a couch or a bed and synchronize your breathing. For an added touch of closeness, you can face each other and put your hand on your partner’s heart. Or, you can try spooning so that you can feel your partner’s heartbeat and body. Breathing in unison for five to 10 minutes helps regulate both partners’ nervous systems and synchronize their heartbeats. It’s a very balancing, relaxing and connecting experience.” – says Dr. Valeria Chuba integrative sexologist, sex educator, and coach.
How To Rebuild Intimacy In A Relationship
Here are 5 bonus tips to bring back intimacy in a relationship.
Allow tension to build – Take your time during foreplay, share your fantasies, and change locations. The trick is that our brains experience more pleasure when the reward goes on for some time before we receive it.
Carve out time to spend with your partner – Everything positive you do in your relationship is foreplay. Try a variety of activities that please you.
Hold Hands More Often – According to The Gottman Institute, holding hands with loved ones creates interpersonal synchronization.
Hugging and touching releases oxytocin which causes a calming sensation. Physical affection reduces stress hormones – lowering daily levels of the stress hormone cortisol.
Maintain a sense of curiosity about sexual intimacy – Experiment with new ways to bring pleasure to each other. Look at sex as an opportunity to get to know your partner better over time.
Change your pattern of initiating sex – Maybe you are denying your partner or coming on too strong. Avoid criticizing each other and stop the “blame game.” Mix things up to end the power struggle.
For example, distancers may want to practice initiating sex more often and pursuers try to find ways to tell their partner “you’re sexy,” in subtle ways while avoiding critique and demands for closeness.
What Are The Best Activities for Healthy Relationship
There isn’t just one activity that will help you to build a healthy relationship and stay away from divorce or split up. It is different for different couples.
Some couples like riding a bike, playing music together, going for a walk or so different things. It all depends on the couples’ interests.
No matter what activity is the only important thing is that the activity:
- It is something that allows you to communicate healthily and productively.
- Is something you can do regularly
- Is enjoyable (or at least not unpleasant) for both partners, and
- Is something you can do together
Each relationship is unique and there is no prescription for a good relationship because one thing can work for one couple but for another, it won’t.
That’s why you can choose one or more from these couple therapy exercises and improve your relationship. You and your partner must work on your relationship because without that it is so hard to maintain a healthy and happy relationship.
Also Read: Warning Signs Of A Toxic Relationship