Relaxation techniques to relieve stress

For many, relaxing is synonymous with sitting in front of the television doing nothing after a tiring day. Now, as we can already assume, this strategy can help us one day, maybe two… However, authentic relaxation techniques to relieve stress go beyond a sofa and our favorite series.

On the other hand, as we well know, experiencing a certain level of stress is necessary for life: to awaken creativity, to promote learning and for survival itself. Stress becomes dangerous when it escapes our control and interrupts the healthy state of balance. that the nervous system needs.

Unfortunately, This psychological condition has become an increasingly common feature of contemporary life. Thus, when these states unbalance and alter our mental and physiological balance, relaxation techniques to relieve stress can be of great help.

Thus, studies such as the one carried out by the National University of Athens show us that strategies such as progressive muscle relaxation, autogenic training or emotional freedom techniques are part of that highly effective approach that we should all try. Let’s see more data below.

The best relaxation techniques to relieve stress

There is no particular relaxation technique that is best for everyone. When choosing one of these strategies, you must consider the specific needs of each person.your preferences, your physical condition and the way you react to stress.

Deep breathing and meditation

Deep breathing is one of the simplest and most effective relaxation techniques to relieve stress.. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get stress levels under control.

It can also be combined with other relaxation elements, such as aromatherapy and music. Thus, studies such as the one carried out at the University of Peking, in China, reveal that This strategy is effective in reducing the level of cortisol and promoting relaxation.

The key to deep breathing is to take in deep breaths from the abdomen and get as much air in as possible.

Deep breathing allows you to inhale more oxygenand the greater the amount of oxygen that is inhaled, the less tension there is and the less feeling of anxiety and shortness of breath.

To breathe deeply, sit comfortably with your back straight and place one hand on your chest and the other on your stomach.Breathe through your nose and feel the hand on your stomach rise.. The hand on your chest should move very little. Then, exhale slowly through your mouth, pushing the air in as much as you can while contracting your abdominal muscles.

The hand on your stomach should move as you exhale, but the other hand should move very little. Continue inhaling through your nose and exhaling through your mouth.

Progressive muscle relaxation

Progressive muscle relaxation involves a two-step process in which you have to systematically tense and relax different muscle groups.

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 technique helps us detect and counteract the first symptoms of muscle tension that accompanies stress. Thus, as the body relaxes the mind relaxes too.

Deep breathing can be combined with progressive muscle relaxation for an extra level of stress relief. If you have muscle problems of any kind you should consult a doctor before practicing this relaxation technique.

It is important to have comfortable clothing that is not tight and take off your shoes to achieve complete relaxation.

Start by breathing slowly and deeply to eliminate as much tension as possible and concentrateWhen you are ready, start by paying attention to one foot to fully feel it. Contract the muscles in that foot as much as you can and hold the contraction for a count of ten, then relax.Focus on the sensation, find out how that foot is after feeling the prolonged contraction. Stay focused while breathing slowly and deeply for a few seconds. When it is ready, do the same with the other foot, continue advancing through muscle groups until you reach the face.

Body scan

The body scan is similar to progressive muscle relaxation only, instead of tensing and relaxing the muscles, you focus on the sensations in each part of the body. It is one of the relaxation techniques to relieve stress that is very popular today.

Mindfulness or full awareness

Full consciousness or mindfulness is the ability to be aware and attentive to the sensations of one’s own body and what surrounds us.

To stay calm and focus on the present moment, you must wear the nervious system back to a state of equilibrium. Mindfulness can be applied to activities such as walking, exercising or eating, although it is most commonly applied to meditation.

To apply mindfulness as one of the relaxation techniques to relieve stress, some key points must be considered to focus attention.

A calm environment. Choose a secluded place where you can relax without distractions or interruptions.A comfortable position. Make yourself comfortable, but without lying down. A point of focus. This point can be internal – a feeling or an imaginary scene – or something external – a flame or a significant word or phrase that is repeated throughout the session. You can focus with your eyes open or closed. You can also choose to focus on an object in your environment to improve your concentration. Apply an observant, non-critical attitude. Don’t worry about distractions passing through your mind, or think about whether you are doing it right or wrong.If thoughts intrude on your relaxation session, you won’t be able to fight them. Instead, gently return your attention to your point of focus.

Display

Visualization is a variation of traditional meditation which 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 completely free to let go of all tension and anxiety.

Close your eyes and let your worries disappear. Calm music helps a lot in these cases. Imagine that you are in a restful place, whatever you want. You have to see it, smell it, hear it, touch it.

Visualization works best by incorporating as many sensory details as possible, using at least three of the senses.

When viewing, select images that appeal to you, regardless of whether they are more or less attractive to others..No one else is in your mind, so feel free to choose.Let your own images move in your head and feel everything they bring to you: smells, sensations, sounds, etc.

Enjoy the feeling of deep relaxation and let yourself be enveloped as you slowly explore your resting place.. When he is ready, he gently opens his eyes and returns to the present without rushing.

Yoga and Tai-chi

Yoga is one of the relaxation techniques to relieve stress that combines specific positions with deep breathing.

In addition to reducing anxiety and stress, yoga can also improve flexibility, strength, balance and endurance.

Practiced regularly it can reinforce the relaxation response in daily life. To avoid injuries, learn by attending group classes or hiring a private teacher.

Tai-chi consists of performing a series of slowly flowing movements, each at its own pace. These movements emphasize concentration, relaxation, and the conscious circulation of vital energy throughout the body. Although tai chi has its roots in martial arts, today it is primarily practiced as a way to calm the mind, condition the body, and reduce stress.

Similar to mindfulness, Tai-chi practitioners focus on their breathing and maintaining their attention in the present moment.

To conclude, do not hesitate to include some of these practices in your daily routine. Choose the one that best suits your needs and be consistent. The changes will come.

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