4 Minute
|
The modern lifestyle is fast-paced and hectic. There is a considerable amount of stress- physical as well as mental in daily life. As it takes a toll on your body as well as mind, it can be a huge impediment to your daily activities. A stress-free life is not difficult, nor is it beyond reach.We list a few relaxation techniques that can relieve stress and help you relax amidst a busy workday.
Preparation
Before getting into the relaxing techniques, you need to prepare your body and surroundings for it.
- Wear loose and comfortable clothing
- Find a quiet and comfortable place where you will not be disturbed
- You can either sit cross-legged or lie down on your back, whichever is comfortable for you
- Close your eyes or focus on a point in front of your eyes
- Clear your mind and focus on your breathing
You may not be immediately able to clear your mind. Try not to focus on any thought and let them pass.
Breathing
Focusing on your breathing and taking regular deep breaths has proven benefits. Taking slow breaths can help you calm your mind and control anxiety and reduce stress.
- Sit cross-legged on the floor or sit straight if you are in a chair
- Place one hand on your stomach and the other on your chest
- Breathe in through your nose
- When you breathe in your stomach should move more than your chest
- Exhale via your mouth
Do ten repetitions of this, twice a day.
Visualisation
This form of relaxation technique involves focusing on a visual to focus your mind
- Sit comfortably
- Focus on an ideal spot, whether real or imaginary; it can be a corner of a room, or a table lamp or a point on your desk. You can even picture a beautiful scenery or a calming visual in your mind to help you relax.
- Close your eyes and take a slow deep breath through your nose
- Be aware and focus on your breathing. This will help you relax.
Do this for 10-15 minutes.
Muscle relaxation
Body aches are often as a result of stretched or strained muscles. It is important to stretch your muscles to relieve the tension and relax your muscles. Experts recommend using Progressive Muscle Relaxation (PMR) to relieve your muscles of stress and relax your body.
- Inhale and simultaneously contract a muscle group for 10 seconds. Exhale and release the tension in the second muscle group.
- Take a break and relax for 10 seconds and move on to the next muscle group.
When breathing out focus on the change you feel when you release the muscles. Imagine letting your stress out in addition to it can be helpful too. Gradually work each of the muscle groups in this manner.
Cued relaxation
Once you have mastered the relaxation techniques, you can do it any-time and anywhere. However, the trick is to identify the need for relaxation or to remember to fit in a session in your day. You can use cues which will remind you to relax. It can be as simple as a key on your keyboard, a number on your watch or a spot on your work desk. This can be a reminder for you to stretch up and relax.
Once you are finished with the relaxation session, don’t rush to get up. Open your eyes slowly and give yourself time to adjust before getting up and resuming your chores.
Now that you know how to reduce stress, all you need to do is practice these techniques and you are well on your way to a healthy life.
4 Minute | 
