Wellness

4 unstoppable relaxation techniques to beat stress

Relaxation techniques can reduce the symptoms of stress and help you enjoy a better quality of life. Even and especially if you are sick. Here are some relaxation techniques you can do yourself.

Relaxation techniques are a great way to help manage stress. Relaxation is not just about peace of mind or pleasure. Relaxation is a process that lessens the effects of stress on your mind and body. Relaxation techniques can help you cope with everyday stress and stress related to various health conditions, such as heart disease and pain.

Whether your stress is spiraling out of control or you have already tamed it, you can benefit from learning relaxation techniques. It is easy to learn basic relaxation techniques. Additionally, relaxation techniques are often free or inexpensive, pose little risk, and can be practiced almost anywhere. Explore these simple relaxation techniques and start de-stressing your life and improving your health.

The benefits of relaxation techniques

Faced with many responsibilities and tasks or the demands of an illness, relaxation techniques may not be a priority in your life. But that means you could be missing out on the health benefits of relaxation.
:
Practicing relaxation techniques can have many benefits, including:

– Slow heart rate
– Lower blood pressure
– Slow down your breathing rate
– Improve digestion
– Maintain normal blood sugar levels
– Reduce the activity of stress hormones
– Increase blood flow to major muscles
– Reduce muscle tension and chronic pain
– Increase concentration and mood
– Improve the quality of sleep
– Reduce fatigue
– Reduce anger and frustration
– Build confidence to handle problems

To get the most out of it, use relaxation techniques as well as other positive coping methods. Such as thinking positively, finding humor in all circumstances, solving problems step by step, managing your time, exercising, getting enough sleep, and surrounding yourself with supportive family and friends.

Psssssst :  How to use Ajowan essential oil? | Pressesante.com

4 types of relaxation techniques

In general, relaxation techniques involve refocusing your attention on something calming and becoming aware of your body. It doesn’t matter which relaxation technique you choose. What matters is that you try to practice relaxation regularly to reap the benefits.

Here are some types of relaxation techniques:

1 Autogenic relaxation

Autogenic means something that comes from inside you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress.

You repeat words or suggestions in your mind that can help you relax and reduce muscle tension. For example, you can imagine a peaceful environment and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations, such as each arm or leg relaxing one at a time.

2 Progressive muscle relaxation.

In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group. It can help you focus on the difference between muscle tension and muscle relaxation. You can become more aware of physical sensations.

In a progressive muscle relaxation method, you begin by tensing and relaxing the muscles in your toes and gradually work your way up to your neck and head. You can also start at the head and neck and work your way down to the toes. Tense your muscles for about five seconds, then relax them for 30 seconds, and repeat.

3 Visualization

In this relaxation technique, you can form mental images to take a visual journey to a peaceful and calming place or situation.

To relax using visualization, try to incorporate as many of the senses as possible, including smell, sight, sound, and touch. If you imagine yourself relaxing by the ocean, for example, think of the smell of salt water, the sound of crashing waves, and the heat of the sun on your body.

Psssssst :  What to eat in winter to strengthen yourself? 10 ideas for coping with the harshness of the season

You may want to close your eyes, sit in a quiet place, loosen your tight clothing, and focus on your breathing. Focus on the present and think positive thoughts.

4 Cardiac Coherence

Breathe for three minutes. Nothing’s easier. The only constraint: inhale the air for 5 seconds then exhale for 5 seconds too. Hold this rhythm for three minutes. That’s it. Your heart and your brain are in coherence. stress decreases, the mind clears, relaxation and concentration are there.

To start, it may help you to follow this little ball:

Other relaxation techniques can be used:

Deep breathing
Massage
Meditation
tai chi
Yoga
Biofeedback
Music and art therapy
aromatherapy
Hydrotherapy

Relaxation techniques are practiced regularly for greater efficiency

By learning relaxation techniques, you can become more aware of muscle tension and other physical feelings of stress. Once you know what the stress response looks like, you can make a conscious effort to practice a relaxation technique as soon as you begin to feel the symptoms of stress. This can prevent stress from spiraling out of control. Remember that relaxation techniques are skills. As with any skill, your ability to relax improves with practice. Be patient with yourself. Don’t let your efforts to practice relaxation techniques become another stressor.

If one relaxation technique isn’t working for you, try another. If none of your efforts to reduce stress seem to be working, talk to your doctor about other options. Also keep in mind that some people, especially those with serious psychological issues and a history of abuse, may experience emotional discomfort when performing certain relaxation techniques. Although rare, if you experience emotional discomfort during relaxation techniques, stop what you are doing and consider seeking advice from a professional in that technique or another.

Psssssst :  These little-known health problems linked to high or low uric acid levels

Sources

Complementary, alternative, or integrative health: What’s in a name? National Center for Complementary and Integrative Health.

Relaxation techniques for health. National Center for Complementary and Integrative Health.

Pizzorno JE, et al. Stress management. In: Textbook of Natural Medicine. 4th ed. St. Louis, Mo.: Elsevier Churchill Livingstone; 2013. . Accessed Jan. 5, 2017.

* Presse Santé strives to transmit medical knowledge in a language accessible to all. In NO CASE can the information given replace medical advice.

Back to top button

Adblock Detected

Please disable your ad blocker to be able to view the page content. For an independent site with free content, it's literally a matter of life and death to have ads. Thank you for your understanding! Thanks