The aim is to learn how to develop a relaxation response, as opposed to a stress response. When
experiencing a stress response, the body triggers chemicals that prepares you
to “fight or flee” in the interests of self preservation. Stress responses are
perfectly normal in real threatening situations, but when constantly activated
due to chronic stress, they can become physically damaging, cause illness, and
sap your energy.
By learning and practicing relaxation techniques, you will discover
how to bring your mind and body back into equilibrium by reducing harmful stress
hormones, lowering your blood pressure, slowing your heart rate, and relaxing
your muscles.
Stress experts suggest setting aside 10-20 minutes daily for
relaxation practice. If you are experiencing a constant stress overload in your
life, between 30 minutes and an hour a day of relaxation therapy is
recommended.
Here are some stress-relieving relaxation techniques that
can be particularly useful, especially when dealing with stress.
1. Deep breathing exercises
The
essence of deep breathing relaxation is to breathe from the abdomen. Draw as
much air into your lungs as possible. By drawing deep breaths from the
diaphragm, as opposed to shallow breaths from the upper chest, you will inhale far
more oxygen, making you feel less tense and anxious.
2. Progressive muscle relaxation
Progressive
muscle relaxation is a technique in which you tense and relax different muscles
in the body. Progressive muscle relaxation counteracts the muscular tension
that usually accompanies stress. As your body relaxes, your mind will begin to
relax.
3. Meditation
Meditation
is a proven stress reliever that will help reduce anxiety, depression, and negative
thoughts. Meditation helps you focus on being in the present moment, as opposed
to feeling anxious about the future or the past. Meditation also strengthens
the emotions associated with joy and wellbeing, weakening feelings of
negativity.
Visualization
is a variation of traditional meditation. As a relaxation technique, visualization
involves imagining a landscape in which you feel completely at peace, and able
to let go of tension and anxiety. Choose a locale that you find peaceful and
calming, for example, a tropical beach or a quiet clearing in a forest. Close
your eyes and imagine your relaxing place. Let your problems drift away. Image
the scene as vividly as possible, using all your senses – sights, sounds,
smells, feelings. Visualization works best when you include as much sensory information
as possible. For example, image a gentle fresh breeze on your face, the damp
softness of moss underfoot, the sound of birds overhead, and branches swaying
in the breeze.
5. Yoga
Yoga
is a first-rate stress relieving technique. Practiced together with deep
breathing, the benefits of yoga offer a natural offset to stress, strengthening
the relaxation response. Yoga techniques that emphasize slow, steady
movements and mild stretching are best for relaxation.
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