In this fast-paced life, we hardly get any time to relax.
In fact, are almost always stressed out.
We are either busy working, taking care of household chores, looking after the kids; the list is endless. At times we can’t even catch up on our sleep, so taking out time from our hectic schedules to relax and restore our energy seems next to impossible.
What we fail to realize is how essential to relax and get rid of those stressful thoughts that hinder our peace of mind. Most of us equate relaxation with doing nothing or playing games or watching TV curled up on the couch. However, relaxation is much more than that and requires peace of mind and body to get you through your hectic daily routine.
Various relaxation techniques can be performed to help you relax and stay stress-free. Read on.
Relax with deep breathing
The best and most powerful method is to practice deep breathing, which is also called abdominal breathing. By regulating and controlling your breath, you can relax your mind and body as well as distract negative thoughts. Not only is it effective, but it is pretty easy to perform. The great part is that you can do your breathing exercises anywhere you want and reduce your stress levels almost instantly. All you’re required to do is inhale and exhale. You can even perform deep breathing by putting on some soothing music.
For deep breathing, you are required to sit up straight. Place one hand on your stomach and the other on your chest, and take deep breaths through your nose. Then as much as you can, push the air out through your mouth. If you’re having trouble breathing while sitting, you can perform it while lying down.
Practice mindful meditation
We are all aware that meditation helps reduce stress, anxiety and wards off negative feelings. But what does mindful meditation mean? Mindfulness is all about focusing on the present rather than thinking about the past or future. Remember, it is essential to live in the moment and stay mindful of your surroundings.
The best way to practice mindful meditation is to sit in a comfortable position with your eyes closed. Then focus on your breathing or any positive expression throughout the process. Remember, you have to stay focused on the present moment and nothing else. Though it might seem a little tricky initially, practicing mindful meditation will surely help you stay away from negative, distracting thoughts.
Progressive muscle relaxation
This technique relaxes you by focusing on tensing the muscles and then relaxing them. A combination of deep breathing and progressive muscle relaxation can effectively reduce stress. One way to perform progressive muscle relaxation is to tense and relax your toe muscles and gradually go up to your neck and head. You can reverse it, starting with your head first and going down to your toes.
Start by tensing your muscles in your right foot and squeeze as tight as you can for about 10 seconds. Relax for 30 seconds and breathe slowly and deeply. Then shift to your left foot and so on. A quick way is to clench your whole body when standing and then relax it. However, if you have back problems or suffer from muscle spasms, don’t forget to consult your doctor before performing the progressive muscle relaxation technique.
The visualization technique
This relaxation technique, also called guided imagery, is a kind of meditation in which you let your imagination take over and picture a peaceful and calm scenario. By performing the visualization technique, you can free yourself of stress and tension. Let your imagination go wild and imagine yourself where you feel the happiest.
To practice this relaxation method, choose a quiet place and then sit with your eyes closed. Don’t forget to focus on your breathing as well. Once you feel relaxed, open your eyes gently, coming back to reality. At times you might lose track but fret not. It is but natural. If you are unable to perform this technique on your own, there are applications and audio downloads that can guide you through the entire thing. Practicing this technique while listening to soft music can make the experience more enjoyable.
Try these 4 relaxation techniques and see what resonates and works well for you. All of us are different, and it is essential to opt for ways that suit your lifestyle. Remember, when you are in a relaxed mode, you tend to be more mindful and productive. Once you have mastered the art, your health will improve, and you will feel more energized to deal with day-to-day tasks with ease.