RELAXATION EXERCISES - TECHNIQUES AND TIPS

RELAXATION EXERCISE TECHNIQUES AND TIPS

The body’s natural relaxation response is a powerful antidote to stress. Relaxation techniques such as deep breathing, visualization, progressive muscle relaxation, meditation, and yoga can help you activate this relaxation response. When practiced regularly, these activities lead to a reduction in your everyday stress levels and a boost in your feelings of joy and serenity. What’s more, they also serve a protective quality by teaching you how to stay calm and collected in the face of life’s curveballs.

The relaxation response

You can’t avoid all stress, but you can counteract its negative effects by learning how to evoke the relaxation response, a state of deep rest which is the polar opposite of the stress response. The stress response floods your body that prepare you for “fight or flight.”But while the stress response is helpful in true emergency situations where you must be alert, it wears your body down when constantly activated.

The relaxation response brings your system back into balance: deepening your breathing, reducing stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles. In addition to its calming physical effects, research shows that the relaxation response also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boost motivation and productivity. Best of all, with a little practice, anyone can reap these benefits.

Starting a relaxation routine

A variety of relaxation techniques help you achieve the relaxation response. Those stress busting benefits that have been widely studied include deep breathing, progressive muscle relaxation, meditation, visualization, yoga, and tai chi.

Learning the basics of these relaxation techniques isn’t difficult. But it takes practice to truly harness their stress -relieving power. We at Cycle9lifecoaching would recommend sacrificing at least 10 to 20 minutes a day for your relaxation routine. And if you’d like to get even more stress relief try aiming for 30 minutes to an hour, remembering the old adage “We get out of life only the equivalent of what we give.”

Getting the most out of your relaxation routine

Set aside time in your daily schedule. The best way to start and maintain a relaxation routine is to incorporate it in your daily routine. Schedule a set time either once or twice a day for your routine. You may find it easier to stick with your routine if you do it first thing in the morning, before other tasks and responsibilities get in the way.

Don’t practice when you’re sleepy. These techniques will relax so much that it can make you quite sleepy, particularly if it’s close to bedtime. You will get the most out of these techniques if you practise when you are fully awake and alert.

Choose a technique that appeals to you. There is no single relaxation technique that is best. When choosing one, consider your specific needs, preferences, and fitness level. The right relaxation routine is the one that resonates with you and fits your lifestyle.

Do you need alone time or social stimulation? If you crave solitude, solo relaxation techniques such as meditation or progressive muscle relaxation will be conducive as this will enable quietness of mind and the gentle recharge of your batteries. If you crave social interaction, a class setting will give you the stimulation and support you are looking for. A class setting will also help you to stay motivated.

Deep breathing for stress relief

With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.

How to practice deep breathing

The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible into your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. And the more oxygen you get the less tense, short of breath, and anxious you will feel. So the next time you feel stressed, take a minute to slow down and breathe deeply:

Sit comfortably with your back straight. Put one hand on your chest and another on your stomach.

Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.

Exhale through your mouth, pushing out as much air as you can while contracting abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.

Continue to breathe through your nose and out through your mouth. Try to inhale enough so that you lower abdomen rises and falls. Count slowly as you exhale.

If you have hard time breathing from your abdomen whilst sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.

Progressive muscle relaxation for stress relief

Progressive muscle relaxation is another effective and widely used strategy for stress relief. It involves a two- step process in which you systematically tense and relax different muscle groups in the body.

With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension-as well as complete relaxation-feels like in different parts of the body. This awareness helps you spot and counteract the first signs of muscular tension that accompanies stress. And as your body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of release from stress.

The most progressive muscle relaxation practitioners will start at the feet and work their way up to the face, for a sequence of muscle groups

For a sequence of muscle groups to follow see the list below

Loosen your clothing, take off your shoes, and get comfortable.

Take a few minutes to relax, breathing in and out, in slow, deep breaths.

When you are relaxed and ready to start,

Shift your attention to your right foot. Take a moment to focus on how it feels.

Slowly tense the muscles in your right foot

Squeezing as tightly as you can hold for a count of 10

Relax your right foot focus on the tension flowing away.

And the way your foot feels as becomes limp and loose.

Stay in this relaxed state for a moment, breathing deeply and slowly.

When you are ready shift your attention to your left foot.

Follow the same sequence of muscle tension and release.

Move slowly up through your body-legs, abdomen, back, neck,

Face-contracting and relaxing the muscle groups as you go.

Progressive Muscle Relaxation Sequence

Right foot Hips and buttocks

Left foot Stomach

Right calf Chest

Right thigh Back

Left thigh Right arm and hand

Left arm and hand Neck

Shoulders Face

Mindfulness meditation for stress relief

Meditation that cultivates mindfulness is particularly effective at reducing stress, anxiety, depression, and other negative emotions. Mindfulness is the quality of being fully engaged in the present moment, without analyzing or otherwise “over thinking” the experience. Rather than worrying about the future or dwelling on the past, mindfulness meditation switches the focus to what’s happening right now.

For stress relief, try the following mindful meditation techniques:

Body scan- Body scanning cultivates mindfulness by focusing your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. However, instead of tensing and relaxing your muscles, you simply focus on the way each part of your body feels without labelling the sensations either “good” or “bad”.

Walking meditation- You don’t have to be seated or still to meditate. In walking meditation, mindfulness involves being focused on the physicality of each step- the sensation of your feet touching the ground, the rhythm of your breath while moving, and feeling the wind against your face.

Mindful eating- If you reach for food when you’re under stress or gulp your meals down in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal (no TV, newspapers, or eating on the run). Eat slowly, taking the time to concentrate and fully enjoy each bite

Mindfulness medication is not equal to zoning out. It takes effort to maintain your concentration and to bring it back to the present moment when your mind wonders or you start to drift off. But with regular practice, mindfulness meditation actually changes the brain-strengthening the areas associated with joy and relaxation, and weakening those involved with negativity and stress.

Starting a meditation practice

All you need to start meditating are:

A quite environment. Choose a secluded place in your home, office, garden, place of worship, or the great outdoors where you can relax without distractions or interruptions.
A comfortable position. Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross- legged or lotus position.

A point of focus. Pick a meaningful word of phrase and repeat it through your session. You may also choose to focus on an object in your surroundings to enhance your concentration, or alternatively you can close your eyes.

An observant, non critical attitude. Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude during your relaxation session, don’t fight them. Instead, gently turn your attention back to your point of focus.

Guided Imagery for stress relief

Visualization, or guided imagery, is a variation on traditional meditation that can help relieve stress. When used as a relaxation technique, guided imagery involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether a tropical beach, a favourite childhood spot, or a quiet wooden glen. You can do this visualization exercise on your own with a therapist’s help, or using an audio recording. Close your eyes and let your worries drift away. Imagine your restful place. Picture it as vividly as you can-everything you can see, hear, smell, and feel. Guided imagery works best if you incorporate as many sensory details as possible. For example if you are thinking about a dock on a lake:

See the sun setting over the water

Hear the birds singing

Smell the pine trees

Feel the cool water on your bare feet

Taste the fresh, clean air

Yoga for stress relief

Yoga is an excellent relief technique. It involves a series of both moving and stationary poses, combined with deep breathing. The physical and mental benefits of yoga provide a natural counterbalance to stress, and strengthen the relaxation response in your daily life.

What type of yoga is best for stress?

Although almost all relaxation classes end in a relaxation pose, classes that emphasize slow, steady movement and gentle stretching are best for stress relief. Look for labels like gentle, for stress for stress relief, or for beginners. Power yoga with its intense poses and focus on fitness, is not the best choice. If you’re unsure whether a specific yoga class is appropriate for stress relief, ask the teacher.

Since injuries can happen if yoga is practiced incorrectly, it’s is best to learn by attending group classes or hiring a private teacher. Once you’ve learned the basics, you can practice alone or with others, tailoring your practice as you see fit.

Tips for starting yoga practice:

Consider your fitness level and any medical issues before joining a yoga class. There are many yoga classes for different, such as prenatal yoga, yoga for seniors, and adaptive (modified yoga for disabilities). “Hot” or Bikram yoga, which is practised in a heated environment, might be too much if you are just starting out.

Look for a low-pressure environment where you can learn at your own pace. Don’t extend yourself beyond what feels comfortable, and always back off of a pose at the first sign of pain.

Tai chai for stress relief

If you’ve ever seen a group of people in a park slowly moving in synch, you’ve probably witnessed tai chi. Tai chi is a self paced, non-competitive series of slow, flowing body movements. These movements emphasize concentration, relaxation, and the conscious circulation of vital energy throughout the body. Though Tai chi has its origins in martial arts, today it is primarily practiced as a way of calming the mind, conditioning the body, and reducing stress. As in meditation, tai chi practitioners focus on their breathing and keeping their attention on the present moment.

Tai chi is a safe, low- impact option for people of all ages and levels of fitness, including older adults and those recovering from injuries. Once you’ve learned the moves you can practice it anywhere, at any time, by yourself, or with others.

Making Tai chi work for you

As with yoga tai chi is best learned in a class or from a private instructor.

Although tai chi is normally safe and gentle, be sure to discuss any health or mobility concerns with your instructor.

Tai chi classes are normally offered in community centres, senior centres, or local community colleges.

Massage therapy for stress relief

Getting a massage provides deep relaxation, and as the muscles in your body relax, so does your overstressed mind. And you don’t have to visit a spar to enjoy the benefits of massage. There are many simple self-massage techniques you can use to relax and release stress.

Self- Massage Techniques

Scalp soother Place thumbs behind you ears whilst spreading your fingers on top of your head. Move your scalp back and forth slightly by making circles with your finger tips for 15-20 seconds.

Easy on the eyes Close your eyes and place your ring fingers directly under your eyebrows, near the bridge of your nose. Slowly increase the pressure for 5-10 seconds, then gently release. Repeat 2-3 times.

Sinus pressure relief Place your finger tips at the bridge of your nose. Slowly slide your fingers down your nose and across the top of your cheekbones to the outside of your eyes.

Shoulder tension relief Reach one arm across the front of your body to your opposite shoulder. Using a circular motion, press firmly on the muscle above your shoulder blade. Repeat on the other side.

Source: Northwestern Health Sciences University