In order for us to overcome stress or achieve good wellness, it is crucial for the person to find a solution to break through this confusion. For most people, relaxation gives the definition of sitting on your sofa and zoning out in front of the television. But then, this only reduces the stress in a small amount. It is actually better to activate your body’s natural relaxation response which leads you to a state of a deep rest that would eventually put a break on stress. With this, you can do it by practicing a few relaxation techniques that will surely help reduce your stress.
1. Deep breathing
With full focus, deep breathing would be an easy but powerful relaxation technique. Since it is easy to learn, it could be practiced at any place and also will be a fast track for people to lower their stress level. Deep breathing would be even greater if it is combined with aromatherapy and music. The only thing that you need is just a few minutes and a place to sit quietly. First, you need to sit comfortably with your back straight. Next, try breathing through your nose and exhaling through your mouth. Continue doing it while counting slowly as you exhale. “Easy peasy!”.
2. Progressive muscle relaxation
For progressive muscle relaxation, it is important for people to know that it takes a two-step process in which you systematically tense and relax different muscle groups in your body. From this, it can assist you to react to the first signs of the muscular tension that would accompany stress and directly your body would relax. Hence, with both a combination of progressive muscle relaxation and deep breathing, you would reach the point of stress relief.
3. Body scan meditation
Body scan meditation is one of the types of meditations that focuses on different parts of your body. Like progressive muscle relaxation, you would normally start from your feet and work it your way up. On the other hand, for body scan, you need to focus on the way each part of your body would feel without labelling the sensation as either negative or the other way around.
4. Visualisation
Visualization or more known as guided imagery is a variation on traditional meditation that requires you to imagine a situation in which you feel at a peace condition and try to let go of all tension. You only need to choose any setting that could calm yourself. It could be going to your favourite place, eating your favourite meal or even meeting with those you love. The practice is very easy. All you have to do is close your eyes and imagine yourself being in a restful place. Try picturing it as vividly as you can especially when you use all of your body sense in your mind. From this, visualization would work best if you incorporate as many sensory details as possible like seeing the sun setting over the water or even smell the delicious pizza that you like.
5. Do yoga or tai chi
Now, yoga involves both your movement and stationary poses which also requires the right deep breathing. From this, you could reduce your stress level and improve your health. Not to forget, yoga can improve your flexibility, balance, stamina and even strength. But then, it is highly recommended for you to learn by attending classes or even asking your next door neighbour who knows yoga to teach you. Once you’ve learned the basics, you are good to go!
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