For many, relaxing means sitting in front of the TV and doing nothing after a stressful day; However, this does not help reduce the effects of stress; to combat it effectively, we need to activate the body’s natural relaxation response, which is possible. by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercises and yoga.
A certain level of stress is necessary for life: to awaken creativity, to promote learning and for one’s own survival. Stress becomes dangerous when it alters the proper balance the nervous system needs.
- Unfortunately.
- Excessive stress has become an increasingly common feature of contemporary life.
- When related factors throw the nervous system out of balance.
- Relaxation techniques can help restore balance and produce a relaxation response.
- A state of deep calm which is the opposite of our response to stress.
When stress increases, the nervous system becomes overloaded with chemicals that prepare the body for combat or flight, so the same stress response can save us in emergency situations where rapid action is needed; However, it can be very harmful when constantly triggered by stress. stress of everyday life. The relaxation response stops this high state of preparation and takes the body and mind into a state of balance.
There are several relaxation techniques that can help the nervous system find a mental balance by producing a relaxation response, learning the basics of these techniques is not difficult, but requires practice, most experts recommend practicing between 10 and 20 minutes a day to relieve stress.
There is no particular relaxation technique that suits everyone, when choosing a relaxation technique you have to take into account the specific needs of each person, their preferences, their physical condition and how to react to stress.
Deep breathing is a simple but powerful relaxation technique, easy to learn, can be practiced almost anywhere and offers a quick way to control stress level.
Deep breathing is the cornerstone of many relaxation techniques and can be combined with other relaxation elements such as aromatherapy and music.
The secret of deep breathing is to breathe deeply through the abdomen and get as much air as possible, deep breathing allows you to inhale more oxygen and the greater the amount of oxygen inhaled, the less tension, anxiety and shortness of breath.
To breathe deeply, sit comfortably with your right spine and place one hand on your chest and the other on your belly. Breathe through your nose and feel your hand rise above your abdomen. The hand on the chest should move very little,, slowly expelling the air through the mouth, pushing as far as possible while contracting the abdominal muscles. The hand in the belly should move very little. Continue inhaling through your nose and exhaling through your mouth.
If you find it difficult to breathe this way while sitting, try lying on the floor. Place a small book on your belly and try to breathe so that the book rises when you inhale and exhale when exhale.
Progressive muscle relaxation involves a two-step process in which it is necessary to systematically stretch and relax different groups of muscles.
With regular practice, progressive muscle relaxation offers an intimate familiarity with tension and relaxation by feeling them independently in different parts of the body. This knowledge helps detect and combat the early symptoms of muscle tension that accompany stress, and as As the body relaxes, the mind does the same.
It is possible to combine deep breathing with progressive muscle relaxation to achieve an additional level of stress relief, if you have any muscle problems you should consult a doctor before practicing this relaxation technique.
Different paths can be followed to practice progressive muscle relaxation, most people who practice this technique start at the feet and gradually climb up to the face.
It is important to wear comfortable clothing that does not tighten and take off your shoes for complete relaxation. Start by breathing slowly and deeply to remove as much tension as possible and focus. When you’re ready, start by paying attention to a foot to feel Contract the muscles of this foot as much as possible and maintain muscle contraction for 10 seconds. Then relax.
Focus on this feeling and see what your foot looks like after experiencing this prolonged contraction. Stay focused while breathing slowly and deeply for a few seconds. When you’re ready, do the same with the other foot and continue to move in groups of muscles until you reach your face.
Body scanning is similar to progressive muscle relaxation. The difference is that instead of stretching and relaxing your muscles, you should focus only on the sensations of each part of your body.
Mindfulness or mindfulness is the ability to remain aware of what you’re feeling right now both internally and externally. To stay calm and focus on the present moment, it is necessary to restore the balance of the nervous system. Mindfulness can be applied to activities such as walking, exercising or dieting, although it is most common to apply it to meditation.
To apply mindfulness, some key points must be taken into account in order to focus attention.
? A quiet atmosphere. Choose a secluded place where you can relax without distractions or interruptions.
? A comfortable position. Sit comfortably, but don’t go to bed
? Can this inner point, a feeling or an imaginary scene, or something external, be a meaningful sentence or word repeated during the session?You can keep your eyes open or closed. You can also choose to focus on an object in your environment to improve its concentration.
? Careful and non-critical attitude. Don’t worry about the distractions that run through your mind or if you’re doing it right or wrong, if thoughts invade your relaxation session, you won’t be able to fight them, instead, gently direct your attention to your concentration point.
Visualization is a variant of traditional meditation that requires using not only the sense of sight, but also the sense of taste, touch, smell and hearing. When used as a relaxation technique, visualization involves imagining a scenario in which you feel at peace and freedom. to release tension and anxiety.
To practice visualization, you need to find a quiet and relaxed place. Beginners sometimes sleep during visualization meditation. If you’ve never done it before, you’d better do it sitting down.
Close your eyes and put aside your worries. A silent song helps a lot in these cases, imagine that you are in a quiet place that you like, you have to see it, feel it, listen to it, play it. Visualization works best if many sensory details are incorporated, using at least three senses. When looking, select images that appeal to you, whether they are more or less attractive to others. No one but you is in your mind; Do not hesitate to choose, let your own images move in your head and feel everything they can contribute: aromas, sensations, sounds, etc.
Enjoy the feeling of deep relaxation and let yourself be enveloped as you slowly explore your resting places. When you are ready, gently open your eyes and return to the present without rushing.
Yoga combines concrete positions with deep breaths. In addition to reducing anxiety and stress, yoga can also improve flexibility, strength, balance and endurance. If practiced regularly, it can strengthen the relaxation response in daily life. To avoid injury, it is important to learn this by attending group classes or hiring a private teacher.
Tai chi consists of a series of movements that flow slowly, each with its own rhythm, these movements affect the concentration, relaxation and conscious circulation of vital energy throughout the body, although tai chi has its roots in martial arts, it is currently practiced mainly as a means to calm the mind, condition the body and reduce stress. Like mindfulness, tai chi practitioners focus on your breathing and keep your attention in the present moment.
Tai chi is a safe, low-impact option for people of all ages and fitness levels, including the elderly and those recovering from injuries.