How to relax your mind? For many of us, relaxing means sitting on a park bench or relaxing on the couch in front of the TV at the end of a stressful day. But this is not enough to eliminate the destructive effects of stress. In addition, you need to activate the body’s natural responses to relaxation; Such as slow breathing, slow heart rate, low blood pressure and so on. You can relieve these symptoms by performing relaxation techniques such as deep breathing, rhythmic exercise, yoga or tai chi.
Most importantly, there is no one-size-fits-all program, and relaxation techniques are tailored to each person and their lifestyle. This means that every person needs trial and error to find these techniques, reduce stress and achieve physical and mental health. In this article, we try to introduce you to some examples of the best relaxation techniques. Stay tuned to Wironal.
1. Deep breathing
Deep breathing is a simple yet powerful relaxation technique. After learning this technique, you can easily use it anywhere and anytime. Deep breathing is the cornerstone of many relaxation techniques and is combined with other techniques such as aromatherapy and music therapy. You only need a few minutes to use it, and a quiet place.
How to do deep breathing
- Sit comfortably in a chair or on the floor. Place one hand on your chest and the other on your abdomen.
- Inhale through your nose into your lungs. Make sure the hand on your abdomen moves and rises and the hand on your chest has the least movement.
- As you exhale, gently exhale through your mouth. Keep the hand on the abdomen moving the most and coming down.
- Keep breathing through your nose and mouth. Try to inhale enough air to bring your abdomen up and down.
If this technique is difficult for you to do while sitting, do it lying down with a book on your stomach.
Why is abdominal breathing good for relaxation?
Abdominal breathing stimulates the vagus nerve, which enters the chest from the neck and leads to the large intestine. Stimulating it reduces heart rate, regulates blood pressure and relaxes.
2. Progressive muscle relaxation
Progressive muscle relaxation is a two-step process in which you regularly contract and then relax different muscle groups in the body. This technique helps to relax your mind as you relax your muscles. You can also combine it with the deep breathing technique for more effect.
How to do progressive muscle relaxation
Consult your doctor first if you have a history of muscle spasms, back problems, or other injuries that may be exacerbated by muscle contraction.
- Start at the feet and work your way up to the head. Try to contract the mentioned muscles exactly.
- Wear comfortable, loose-fitting clothing and take off your shoes.
- Lie on the floor for a few minutes and breathe slowly and deeply.
- When you are ready, focus on the muscles of your right leg.
- Squeeze the muscles of the right leg as much as possible and count to 10.
- Relax your right foot and relieve tension.
- Relax for a few moments and take a deep breath.
- Then turn your attention to the muscles of the left leg and contract them for 10 seconds.
- Gently contract the entire muscles of the body and then relax.
You may not be able to contract and relax your muscles precisely at first, but after a few workouts, you will be able to do so.
3. Meditation technique
This technique, like progressive muscle relaxation, focuses your attention on different parts of the body. But instead of contracting and relaxing the muscles, it forces you to focus on the different emotions in each part, without knowing whether those emotions are good or bad.
How to do meditation technique
- Focus on your toes first and pay attention to the emotions in this part of the muscle. Breathe in and imagine that each breath reaches your toes. Focus on this for about two minutes.
- Then turn your attention to the sole of your right foot. Pay attention to the feelings of this part and imagine that your breath is flowing in this part.
- After a minute or two, focus on the right ankle and repeat the process.
- Do this for all of your upper and lower back muscles, especially the muscles where you feel pain and discomfort.
- After doing this technique, rest in silence for a while and think about the feelings of the whole body, then gently open your eyes and do your desired stretching movements if necessary.
4. Visualization technique
The visualization technique is actually a creative trick that makes you think of things in your mind that relax you, whether it’s a tropical beach, a childhood favorite, or a silent wooden doll. You can combine this technique with soothing and memorable images or music.
How to do the visualization technique
Close your eyes and imagine the place you want. Imagine it clearly in your mind: everything you see, sound and song, smell, taste and think of almost everything. If you pay more attention to details, this technique will work better and be more effective. For example, think of a pond or a calm lake:
See the sun on the water.
Hear the birds singing.
Smell the pine trees.
Feel the cool water on your bare feet.
Inhale fresh and clean air and….
Then slowly open your eyes and return to the present. Do not worry if you sometimes get distracted and unable to concentrate. These reactions are perfectly normal.
5. Self massage technique
Massage is one of the most effective ways to relieve pain and reduce muscle tension, but it is not always possible for the massager to use it. Therefore, the best solution is to use self-massage technique. You can easily use this method at work or in bed or whenever you feel tired.
How to do a five-minute massage to relieve stress
Find the muscles with your fingertips or palms and gently press on them and move along them. Do these movements on any part and any muscle you want. Here, for example, we teach head and neck massage.
- Start at the neck and shoulders. Gently pull your fingers up, down, sides and back of the neck.
- Use your thumb to massage the muscles of the base of the skull and ears.
- Massage on your scalp with your fingertip.
- Then gently tap on your scalp.
- Now massage your face in a circular motion. Pay more attention to the forehead and jaw muscles.
- Gently move your hand over your nose and between your eyebrows.
- Finally, close your eyes and take a deep breath easily.
6. Mindfulness technique
This technique, like the meditation technique, is one of the most intriguing and audible topics these days, and its name is almost everywhere. In mindfulness technique, you focus on the present instead of worrying about the future and the sadness of the past. This method is used to reduce stress, anxiety, depression and other negative emotions.
Using this technique to focus on the present may seem simple, but it is very difficult to do it correctly. When you first start exercising, you will probably find that your focus is wandering between worry and regret. But after several repetitions, you will achieve the necessary ability.
How to do mindfulness technique
- Find a quiet place not to be distracted.
- Sit comfortably in a chair.
- Close your eyes and find something to focus on, such as breathing or a meaningful word.
- Think about the feeling of air in your nose and mouth or the word you repeat.
- If annoying thoughts come to you, just gently turn your attention to your subject.
7. Rhythmic movements and mindfulness training
The idea of doing rhythmic movements may not seem relaxing and effective, but it does force you to do repetitive, sequential tasks that reduce stress. Such as: running, walking, swimming, dancing, boating, mountaineering, etc.
Adding mindfulness techniques will give you better results while you are just engaging in sports. For example, if you are walking or running, focus on the movements of your legs, the rhythm of your breathing, and the feeling of the wind on your face.
8. Yoga and tai chi
Yoga consists of a series of moving and stationary exercises that are performed with deep breathing. In addition to reducing anxiety and stress, this method can also improve flexibility, strength, balance and endurance. Because you may be injured when you do yoga incorrectly, it is best to learn these exercises by attending group classes, hiring a tutor, or at least video instructions. Once you have learned the basics, do the exercise alone or with others.
Which type of yoga is suitable for reducing stress?
- Although almost all yoga classes end in a relaxed state, there are exercises to relieve stress that are slow, steady, with deep breathing and gentle stretching.
- Satyananda is a type of traditional yoga that involves gentle movements, deep relaxation and mental awareness. This type of yoga is very useful for reducing stress and stress, especially for beginners.
- Yoga Hatha is also a good way to reduce stress and relieve mental fatigue.
- Yoga Power, despite being very active and focused on fitness, is very useful for gaining relaxation.
Tai Chi technique
If you happen to see a group of people in the park walking and exercising slowly, you have probably seen tai chi. Taichi includes a series of slow movements that focus on the movements and breathing, clearing the mind and calming the mind.
Taichi is a safe and appropriate option for the elderly and without physical fitness, which easily reduces daily stress and anxiety.
Tips for starting relaxation techniques
Learning the basics of these techniques is easy, but as you do them you will realize how difficult and effective they are at the same time. For the effectiveness and better performance of these techniques, pay attention to the following points.
- Exercise for at least 10 to 20 minutes a day.
- If you have a busy schedule, do the techniques at work or at lunch.
- Use the programs and tutorials available in the market.
- Expect failure in the procedure and do not despair.
- Exercise regularly and daily.