Have you ever noticed how you breathe whenever you feel relaxed? The next time you are relaxed, take the time to notice how your body feels.
Relaxation techniques are an easy way to help with stress management. Relaxation is not only about peace of mind or having a hobby. Relaxation is a procedure that decreases the effects of stress on the mind and body. Relaxation techniques will help you cope with everyday stress with stress related to various health problems, for example cancer and pain.
Stress Management Relaxation Techniques
Explore some effective stress relaxation techniques which you can use to feel calmer and much more relaxed.
A great relaxation strategy is to spoil yourself having a soothing and relaxing herbal foam bath. Herbs are recognized to relax the tired body. Try bubble baths which have relaxing herbs such as chamomile, lavender, and eucalyptus. Eucalyptus may help relieve muscular aches.
Breathing Techniques Proper breathing is definitely an antidote to stress. It cleanses and refreshes the body.
This technique is portable and simple to do.
- Begin by sitting or standing straight.
- Inhale using your nose, expanding your diaphragm. A sign that you are breathing properly is your stomach will rise whenever you inhale (not just your chest).
- Contain the breath briefly.
- Slowly exhale with the mouth, allowing your stomach to fall.
- While you exhale tell yourself my is relaxed and calm.
Progressive Muscle Relaxation
PMR helps you to condition your body to respond when muscles are tense. You are able to go at your own pace with this particular exercise, keeping it as short or so long as you’d like.Find a comfortable spot to lie on your back. A yoga mat or perhaps a soft, carpeted floor works well for many people. Dim the lights. Make certain you’re warm enough. You can use a blanket if you would like.Close your eyes.
Breathe slowly and deeply, watching your breath.Focus your attention in your toes. Clench the muscles inside your toes for a few seconds, then allow them to relax fully. Move up the body doing the same thing, one group of muscles at a time. Slowly work your way up out of your toes to your head, watching one area at a time. Slowly tense and relax the feet; ankles; calves; thighs; buttocks; stomach muscles; fingers; arms; shoulders; neck; and face.Take very little or as much time as you’d like. You are able to focus on even smaller areas if you would like, such as doing one toe at any given time. You can also choose how long you need to tense and relax each group of muscles. Whatever interval you choose, keep it even throughout the body.When you’ve worked through your entire body, return to focusing on your breathing. Relax and fully.Slowly take the awareness back to your surroundings. When you’re ready, open your vision and gently stand up.
- Massage: Massage will help you relax by increasing blood circulation to tense areas (i.e. shoulders, neck and back). Increased blood flow relaxes muscles and removes build-up of waste material caused by tension.
- Music: Pay attention to some soothing, calm music. Often music might help us relax and retreat in the day. Also, there are some good guided relaxation tapes to use.
- Exercises: Physical activity can help relieve tension and refresh your body. Get a good 30-45 minute workout a minimum of three days a week. While you are studying, take periodic breaks like a brisk walk, to rejuvenate the body and make you more productive.
The benefits of relaxation techniques
When dealing with numerous responsibilities and tasks or even the demands of an illness, relaxation techniques might take a back seat in your lifetime. But that means you might lose out on the health benefits of relaxation.
Practicing relaxation techniques can help to eliminate stress symptoms by: Slowing your heartbeat, Lowering blood pressure, Slowing your breathing rate, Increasing blood circulation to major muscles, Reducing muscle tension and chronic pain, Improving concentration, Reducing frustration or anger, Boosting confidence to handle problems.
To obtain the most benefit, use relaxation techniques as well as other positive coping methods, for example exercising, getting enough sleep, and contacting supportive family and friends.