Everybody faces stressful situations caused by minor issues such as traffic jams or serious matters such as grave illness. Regardless of the cause of stress, the body floods with hormones to stimulate appropriate responses.
As a result, the heart pounds faster, the breathing rate increases, and the muscles tense. The response is a normal reaction to stressful events to help a person survive. Although physical attacks, which trigger such reactions are rare today, various challenging situations set off similar responses.
Since avoiding stressful situations is impossible, it is crucial to develop healthy ways to respond to them. Relaxation techniques can help reduce stress and calm the body and the mind.
Breathing Exercises
One easy and effective stress management practice is concentrating on breathing. It involves taking deep, slow breaths to disengage the mind from worrying thoughts and focus on the present calming thoughts.
These exercises benefit people with eating disorders or excessive weight because they can help them view their bodies positively. A person lies or sits quietly, takes slow and deep breaths through the nose, and exhales slowly through the mouth.
Professionals recommend breathing in and holding the breath for about 7 seconds before exhaling. Although this relaxation technique is effective, it is not ideal for people with heart failure or respiratory challenges.
Progressive Muscle Relaxation
This popular relaxation technique focuses on slowly tightening and relaxing different muscle groups. It might work better when combined with guided imagery and breathing exercises.
So how is this relaxation technique conducted? A person sits or lies down comfortably and takes deep breaths with closed eyes. As they inhale, they should expand the stomach and contract it when exhaling.
The stressed person should focus on each muscle group, from the head down to the toes. They should then tense each muscle group for about 5 seconds and relax for 30 seconds before moving on to another muscle group.
Some people also use products with Amanita muscaria to enhance relaxation, but it is important to learn more about it before use. This exercise helps instill a sense of calm, but people with heart diseases should consult their doctor before trying it out.
Mindfulness Meditation
This involves sitting comfortably and focusing the mind on the present moment. The stressed individual should focus on breathing and avoid drifting their thoughts to the past or the future.
Starters might have challenges focusing on the present for the first few days but will likely improve their skills with time. Meditation also helps people struggling with depression, pain, or anxiety.
Guided Imagery
This method involves imagining lying on a sandy beach with the soft breeze pushing the warm air around. It involves using the mind to imagine attractive, calm, and soothing places and experiences to help the mind relax.
Some people use apps and online images or videos for guided imagery. However, one must choose soothing images to reinforce the positive vision with personal significance. Although guided imagery can help enhance relaxation, it might not work for people with intrusive thoughts or those unable to generate mental images.
Yoga and Tai Chi
These arts have been in practice for thousands of years. Yoga focuses on stretching the body and adopting different posture while focusing on breathing.
On the other hand, tai chi involves slow movement and focusing on breathing while shifting weight from one pose to another. However, beginners should involve professionals for guidance on the basic postures and movements to avoid injuries.
These relaxation techniques can help people calm their body and mind even in stressful situations. Professionals recommend using several methods to determine which works best rather than choosing one. Beginners can practice these techniques for a few minutes daily and increase the time gradually for more benefits.
