4 Popular Mind Relaxation Techniques
Stress is a part of our life, the more we neglect it the more it piles up. The best way to fight with our problems is to find solutions and face them. You can practice relaxation techniques such as breathing deep, meditation, rhythmic exercise and yoga. This would boost up your energy and make you more efficient. If you like to practice relaxation techniques alone, choose a place of solitude and quiet your mind. If you like social interaction, then join a class where you could practice with other. This would make you learn accurately and keep you motivated.
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The first technique for relaxation is to breathe deeply. Deep breathing is not only easy but also powerful. It could be accompanies by relaxing elements like aromatherapy or music.
1. Sit in comfort and keep your back straight.
2. Put one hand on stomach and one hand on chest, and then start breathing from your nose.
3. The hand on your stomach should start rising and the hand on your chest should hardly move.
4. While you exhale from your mouth push out air with a pressure that your abdomen muscles get contracted.
5. You could keep a book on your stomach as that would rise as you inhale and fall as you exhale.
The second technique is progressive muscle relaxation. If you can practice this properly you will feel relaxed in different muscle groups in your body. This helps you to fight against muscular tension accompanied by stress. You must consult a doctor before you start this technique to know if you have got any injuries in your muscles.
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1. Wear loose clothes and open your slippers.
2. Breathe deep for a few minutes.
3. As you are ready to start, focus on your right foot. Take a minute to feel it.
4. Tense the muscles in the right foot by squeezing it as tight as you can. Count 10 and leave.
5. You foot will feel relaxed and loose.
6. Breathe deep and slow.
7. Now do the same with the left foot.
8. Now contract and relax the other muscles of your body, in the same way.
Technique 3 would be mindfulness. It is the ability to remain aware about how you are feeling from one moment to another. If you let thoughts of the past and worries of the future pile up, you will not be able to fight stress. Only by keeping calm, you can bring back your nervous system in balance. You can apply this technique while you walk, exercise, eat or meditate.
1. Choose a quiet environment. It could be in your house, garden, in a place to worship or somewhere outside where you would be undisturbed.
2. Be comfortable keeping your back straight and crossing your legs in lotus posture.
3. Focus on something imaginary or look at something like a candle flame or a black dot and concentrate.
4. There will be times when you get distracted in thoughts, but the power is to gain back your concentration and letting the thoughts pass by.
5. You will be feeling relaxed and mindful. There would be a sense of peace in your body and mind and you would feel more aware and alert.
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Yoga is a series of movement of body along with deep breathing, which makes you flexible. It is a form of exercise which not only releases stress but also helps fight a lot of health issues. If it is practiced regularly it would also make you feel relaxed while you go through your daily activities.