The busy world around us is constantly sending our bodies into fight or flight. Anxiety disorders are the most common wellness illness in the United States.
These disorders affect around 40 million adults every year. That means quite a few people are looking for ways to calm their nerves.
Because stress takes a heavy toll on the mind and body, it’s important to utilize relaxation techniques. Doing so can reduce the risk of damage stress causes.
In this article, we look at some of the most common ways to reduce stress and promote healthy relaxation. Keep reading below to learn 5 different relaxation techniques!
1. Breathing Techniques
The body physically manifests stress with a rapid heart rate that increases blood pressure. This also causes short, shallow breathing.
Increase your oxygen through deep breathing exercises. Your heart rate slows and your blood pressure lowers as you start to breathe more efficiently.
In conjunction, anxiety levels drop, and a calm feeling returns. It’s a simple, effective way to keep a panic attack or emotional outburst at bay.
Breathe slowly through your nose and exhale through your mouth. Focus on inhaling from deep within your abdomen.
Let your belly rise and fall instead of your chest. It may help you to hold your hand on your stomach to see where the breath is beginning.
Some lie on the ground while doing this breathing exercise. They find it easier to breathe from their diaphragm that way.
2. Meditation Techniques
The mind is a powerful place where thoughts begin and end. Meditation collects those thoughts, orders them, and even clears them out. Healthy brain supplements help to alleviate stress and its effects as well.
Your thoughts, whether valid or not, cause your body to respond in physical ways. If you can take control of your thoughts, you can take control of your body.
Sit or lie down in a comfortable position. Focus on your deep, slow breathing and remain in the present.
Instead of thinking about the things that you can’t control, concentrate on being in the present moment. Try to hone in on your breathing, a quote, or an object that promotes relaxation.
3. Visualization Techniques
Another way to regain control of your thoughts is to use a visualization technique. When an intense situation has high jacked your nervous system, realize a different vision for yourself.
Choose a safe space or a favorite spot and imagine yourself there. Think about what it looks, smells, and tastes like.
Remind your brain of a positive situation and place to regain control of your spiral. Don’t forget to use your breathing technique as well.
4. Muscle Relaxation Techniques
Tense muscles are another physical manifestation of stress and anxiety. Many who struggle with stress report physical pain.
Certain exercises, like Yoga, are helpful for both meditation and muscle tension. If you don’t have the capacity for yoga, try this stress relief technique instead.
Focus on one muscle group at a time. Imagine the stress leaving that part of your body.
Allow the muscles to relax. You can start at your head or your toes.
Either way, work from one spot to the next. Release any tension as you go.
Finally, Make Life Adjustments
These relaxation techniques are just the beginning. Improve your overall health with a healthy diet, exercise, and supplements.
Sometimes, medication is the best option. Check with your doctor to see if that’s your situation.
Good luck on your stress relief journey. For more information like this, continue reading in our lifestyle section!