Relaxation Techniques
Relaxation techniques are a great way to help with stress management. Relaxation isn’t just about peace of mind or enjoying a hobby. Relaxation is a process that decreases the effects of stress on your mind and body. Relaxation techniques can help you cope with everyday stress and with stress related to various health problems, such as cancer and pain.
Practicing relaxation techniques can reduce stress symptoms by:
- Slowing your heart rate
- Lowering blood pressure
- Slowing your breathing rate
- Reducing activity of stress hormones
- Increasing blood flow to major muscles
- Reducing muscle tension and chronic pain
- Improving concentration and mood
- Lowering fatigue
- Reducing anger and frustration
- Boosting confidence to handle problems
Below are some of the techniques:
Sama Vritti or Equal Breathing:
This breathing technique is very simple and can work anytime, but it’s been found to be super effective before bed. This exercise will introduce some balance to your breathing which will do wonders for your body and mind. It keeps your mind focused but calm, reduces stress, and calms the sympathetic nervous system. It’s also a useful technique if you have a presentation coming up or a big day at work looming. This exercise is ideal to do for a few moments before the event to just balance and ground yourself.
Abdominal Breathing Technique:
How to perform this technique:
1: Lie on your back on a flat surface or in bed, with your knees bent and your head supported. You can use a pillow under your knees to support your legs. Place one hand on your upper chest and the other just below your rib cage.
2: Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
3: Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips. The hand on your upper chest must remain as still as it can.
For me these techniques are kind of new because I have not done anything like this before. I was quite nervous at the start but I tried them anyway. At first I didn’t notice any thing but after doing it for the second or third time, it felt super nice. My mind and body were calm. Remember that relaxation techniques are skills. As with any skill, your ability to relax improves with practice. Be patient with yourself. Don’t let your effort to practice relaxation techniques become yet another stressor.