Relaxation Tips
In today’s modern age, most of us experience stress. Not the healthy, motivating, invigorating kinds of stress, but rather the prolonged, unmanaged, potentially damaging to our health, kinds of stress! We all know that we need to relax, but what does that mean exactly? Take a nap? Spend time on a hobby? It is much more than that. One of the best ways to mitigate the negative effects that stress can have on our minds and our bodies is to practice relaxation techniques. There are many options, and it really doesn’t matter which techniques you choose, but increasing mindful relaxation practices in your life will yield many health benefits. Here are 7 tried and true methods of practicing relaxation, from Massage Idaho Falls
1. Deep BreathingThis sounds simple, and it is! Take a few minutes each day to focus on breathing deeply. Sit with good posture, close our eyes, and place on hand on your abdomen. Inhale slowly, through the nose, until you feel the breath filling your lungs completely. It may feel as if the oxygen is slowing filling you starting from your belly and then up through your head. Exhale slowly, through your mouth. Feel the air release and expel all air from your body. You might visualize blowing out all of the stress and trouble in your life. Keep mindfully breathing for about five minutes.
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2. Visualization
Real life can be difficult, mundane and stressful. Find a quiet place where you won’t be interrupted and take a mental journey to a more peaceful place and time. Visualization involves creating a scene in your mind. To help you imagine this destination you may want to envision for a few moments the journey you would take to get there, and your arrival. Then visualize everything about it. Focus on it. Try to involve as many senses as possible. What does it look like? What can you hear? What can you smell or taste? For example, if you are imaging the beach, reach out and touch the sand. Is it soft and silky? Do you smell the salt and hear the waves crashing? Spend time in your place every day. It may help to be sure you are sitting completely comfortably and wearing loose, comfortable clothing. This practice can slow your breathing and your heart rate. You should be able to feel yourself relax in mind and body.
3. Progressive relaxation
This is a very powerful and popular technique. Progressive relaxation involves focusing on each body part or muscle group one at a time. Slowly tense or contract a muscle group. Hold that tension for 5 to 10 seconds, and then relax it for about 30 seconds. Most people start with either their head and neck, or their toes, and then slowly work their way to the other end of their body, gradually relaxing each muscle group. You will find that even body parts that you didn’t realize were tense, were held in a tight or stiff posture. For example, once you release the purposeful flex of your shoulders, you may feel extra tension drain away and your shoulders settling to a new, lower, more relaxed position.
4. The power of music!
Most of us have had the experience of feeling tense or unhappy or overwhelmed with the stress of the day. A song comes on, or you choose some music for a drive or to accompany you at home or work, and after listening to a favorite or two, you realize that your mood has completely changed. We don’t have to read the research (although research definitely supports the claim) that music has the power to change us. Not just emotionally, but even physically as well! Music can reduce our heart rate and anxiety, and even lower our blood pressure. What if we took this principle and made it a more mindful practice? Music can surely motivate and invigorate, but it can also be used to practice relaxation. Create a playlist that helps you to relax. It may include nature sounds, your favorite instrumentals, or any genre that feeds your soul. Spend time with this soundtrack everyday or as often as possible. You may want to also try to be very present in your body during this time. Stay focused on the music, how your body feels and everything you’re experiencing in the present moment. Don’t let your mind wander to future worries or stresses. Give yourself over to the music, at least for a little while.
5. Facials and Massage
Pampering yourself with spa treatments such as facials or massage is a wonderful way to practice relaxation. Not only does it feel good physically, but it also is a gratifying to have the touch and care of another human being. In addition, massage literally can reduce the tension being held in your body as your massage therapist finds tense muscles and works to relax them. No wonder heart rate and breathing slow, blood pressure can be reduced, and an overall sense of euphoria or well being is common. In addition, many other relaxation techniques can be used in conjunction with massage. Play soothing music, practice your deep breathing, and visualize your favorite place as your therapist expertly works on your overworked body. Double the benefits!
Whatever you choose, be sure to prioritize relaxation exercises or practices in your life. You will be counteracting the harmful effects of stress, improving your mental health, and enjoying an increased quality of life
Whatever you choose, be sure to prioritize relaxation exercises or practices in your life. You will be counteracting the harmful effects of stress, improving your mental health, and enjoying an increased quality of life
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