The Secret To A Calm, Healthy YOU!
Tuesday 03 May, 2016.
Simple relaxation techniques help you cope with stress and stay calm and in control. You need 20 minutes a day for breathing, visualization, muscle relaxation. Learn stress management techniques.
Let me share with you my favorite relaxation practices that reduce stress and help me, and my clients (who are also my friends), keep a cool head and calm heart in the ups and downs of daily life.
We all have days… weeks?… months?… when we feel as if everything and everyone is on top of us.
I always believe that it is much better to avoid the problem in the first place, rather than trying to fix it when the damage has been done.
We need stress to keep us moving and motivated!
But too much stress and, particularly, too much unmanaged stress floods our bodies with chemicals that prepare us for “fight or flight”. While the stress response is helpful if we are in a situation that needs us to be alert and active, it does wear us down when it is constantly activated.
DON’T let the effects of stress make your life miserable and affect your health! Make a positive resolve to learn these relaxation techniques and you will find that it IS possible to be in control of how your environment affects you.
Work out a stress relief program that suits you.
The aim of your relaxation practice is to evoke the relaxation response in your body. The relaxation response brings you back into balance and valuable changes take place –
* deepens your breathing
* reduces stress hormones
* slows down your heart rate and blood pressure
* relaxes your muscles
* blood lactate levels (which are believed to be linked to panic attacks) decline
Research also shows that the relaxation response increases energy and focus, relieves aches and pains, boosts the immune system, heightens problem-solving abilities and boosts levels of motivation and productivity.
- For an excellent “starter” exercise in inducing the Relaxation Response…Click here!
In fact, by practicing a relaxation technique or two…or three… you are connecting to your body’s wonderful possibility for self-healing.
You MUST enjoy whatever techniques you practice…This is half the battle won. “Relaxation” must not become another chore that you have to fit into your day.
So take your time…
Read through the different techniques. See what appeals to you. And try them out. Combine one or two and make sure that you look forward to your relaxation time.
Relaxation techniques that are great for reducing stress and achieving the relaxation response include:
- Deep, Abdominal Breathing. Your first stress tool is “right under your nose!” With it’s focus on full, cleansing breaths, deep breathing is a simple, yet powerful relaxation technique. It is so easy to learn and can be practiced anywhere. And it is a quick way to get your stress levels in check. It is also perfect to combine with other techniques.
- Progressive Muscle Relaxation, also known as a Body Scan, is a very useful stress relief technique. A Body Scan is useful in locating tension held in our muscles. In this technique you move your attention into different parts of your body and release any felt tensions or discomfort. With practice you become aware of any stress related tension in your body and can counteract it.
- Mindfulness Meditation is a wonderful way of putting stress in it’s place. Mindfulness is the quality of being fully engaged in the present moment. No analyzing. No “over-thinking the experience”. Mindfulness focuses on what is happening right now instead of stressing about the future or worrying about the past. Try “Mindful Eating”, “Mindful Walking” or using the Body Scan as a meditation.
- Visualization or Imagery, is simply using your imagination to promote mental and physical health.
- Yoga is an excellent relaxation technique. The physical and mental benefits of yoga are a natural antidote to stress. Yoga is great to do in a class but also quite manageable to do on your own if you prefer.
- Did you know that stretching is an excellent stress reliever? And that a 5 Minute Stretching exercise a day will give you many benefits?
- Massage for stress relief provides deep relaxation… Ask any of my clients! There are many self-massage techniques you can use to relieve stress and relax. And your mind relaxes as well. Enhance the experience with your favorite blend of Essential Oils.
- Have a good, deep, stress-releasing yawn to get rid of pent up emotions
I tried two fun and effective relaxation techniques on a site that I really like.
- I like to combine Progressive Muscle Relaxation followed by a breathing exercise combined with a visualization. Sometimes I will select an essential oil to enhance the relaxation, and use it in a diffuser.
- Vocal toning also has so many stress-relieving benefits. Give it a try and be surprised at the results!
It really is not difficult to learn these techniques. But it does take practice and persistence to get the best stress-relieving benefits from them – in fact, daily practice!
Most experts advice setting aside at least 10 – 20 minutes a day. 30 minutes to an hour would give you even more stress relief.
Do’s and Don’ts
Relaxation Practice is NOT
~ watching TV
~ laying around
~ sun tanning
Relaxation Practice IS
~ a conscious, mindful process
~ best done when you are in an awake state
~ more beneficial the more you train
~ something everyone can do/should do
Some TIPS to remember to help you make the most of your relaxation practice…
- Set aside a definite time. I enjoy starting my day with my relaxation techniques. You might prefer to do it in the evening when the day has quietened down. Sticking to a set time makes it part of your routine.
- Don’t do it when you are tired. You will find that relaxation practice makes you very relaxed and can make you feel sleepy if you are tired. For maximum benefit, practice the techniques when you are awake and alert .
- Choose a technique that you enjoy. The best relaxation technique for YOU is the one you ENJOY! Consider your needs, fitness level and preferences and make your stress relief exercise resonate with you.
Now take your time and find out which techniques appeal to you.
My site offers simple-to-use explanations and information for you to get going right away… Click on the navbar on your left.
Don’t forget to share the experience!
Massage the pet!
Teach someone how to Breath Deeply!
Teach your kids Progressive Muscle Relaxation!
And don’t forget to SMILE!