Stress is one of the most detrimental factors that affects our health negatively. When a person is stressed out, immunity to illnesses reduce, mental and physical fatigue increases, and we are more exposed to diseases. We always experience stress, in our workplace, at home and in our social lives. One of the best ways to combat stress is through relaxation.
For many of us, relaxation is zoning out in front of the TV, going out for a walk, going out with friends and doing other leisurely things that we do to forget about our stresses. To fully combat stress, our body should activate the natural relaxation response. It can be attained through practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise and yoga. These activities are helpful in reducing the everyday stresses while boosting a person’s energy.
Here are 6 relaxation techniques to utilize when you’re stressed out.
1. Focus On Your Breathing
This is a simple, but powerful technique to evoke the relaxation response and to reduce stress. With this method, you will need to take long, slow, deep breaths that are also known as abdominal or belly breathing.
When you breathe, you gently disengage your mind from the distracting thoughts and sensations. This technique is helpful for those who have eating disorders to help them focus on their bodies in a more positive manner. But this method is not appropriate for those with breathing problems or respiratory ailments.
2. Body Scanning
This technique blends focused breathing with progressive muscle relaxation. After you have finished your deep breathing, the body focuses on one part or a group of muscles at a time while mentally releasing physical tensions.
Body scanning helps boost the awareness of the mind-body connection. This technique is not applicable for those who just recently undergone surgery as it may cause complications.
3. Guided Imagery
This technique requires a little of creativity on your end. You have to conjure up soothing scenes, places or experiences in your mind to help you relax and focus.
Soothing and calming recordings are always available (especially in the format of mobile apps) and this can help you to concentrate more on your relaxation. It can help you reinforce a positive vision of yourself, but it’s difficult for those who have intrusive thoughts.
4. Mindfulness Meditation
This technique involves sitting comfortably and focusing on your breathing while bringing the mind’s attention to the present moment without remembering the concerns of the past or the future.
This is the form of meditation that has increased in popularity throughout the years. Relaxation of this kind is helpful for those who experience anxiety, depression and pain.
5. Yoga, Tai Chi & Qigong
These three ancient arts combine rhythmic breathing with a series of postures or flowing movements. The physical aspects of these practices offer mental focus that may distract you from racing thoughts.
It also enhances flexibility and balance. For those who are not generally active or have health problems, these activities will be difficult to perform and it’s recommended for you to consult a medical professional.
6. Repetitive Prayer
This technique does not only engage you to develop a religious connection, but it also helps you to relax. Reciting short prayers or verses from a prayer while performing breathing exercises will reduce your level of stress.
If religion or spirituality is meaningful to you, this method will best fit to evoke a relaxing response. If you are someone who is extremely religious, this is a good way to fuse relaxation with your faith.
Stress is a major factor that affects a person’s mentality, physical ability and spirituality. Engaging in relaxing techniques help reduce stress levels for anyone. In this post, we shared with you 6 relaxation technique to utilize when you are stressed out.
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