Relaxation techniques such as deep breathing, visualization, muscle relaxation, meditation, and yoga can help activate a relaxation response. When practiced regularly, it can lead to stress reduction and a boosting of joy and serenity.
Learning the basics of relaxation techniques/methods/meditations takes practice. Most experts recommend starting out for at least 10 to 20 minutes and work up to 30 minutes to an hour maximum.
If you want to get the most out of your practice, besides setting up a daily schedule, it is best to practice when you’re alert and not when you’re sleepy or before bedtime. In addition, as it is said for all forms of meditation techniques and methods, find one that appeals to you and that is best for what you’re specific needs, preferences, and even fitness levels are.
Different forms of relaxation you can perform in order to achieve the maximum relaxation level include the following:
Deep breathing — It is the cornerstone of many other relaxation practices and can be combined with other relaxing methods of aromatherapy, music, nature, etc.
Progressive muscle relaxation — Involves a two-step process in which you tense and relax different muscle groups in the body and helps to spot and counteract muscle tension that goes along with stress.
Mindfulness meditation — Switches the focus to worrying or “over-thinking” about the experience of the future or the past and focus to what’s happening now as the meditation is being performed using techniques such as body scanning, walking meditation, and mindful eating.
Guided imagery — Involves imaging a scene in which you feel at peace and free to let go of tension and anxiety using all the five sense on a subconscious level.
Yoga – Involves a series of moving and still poses with deep breathing techniques that will strengthen relaxation responses in daily life and counterbalance stress.
Tai-chi – A slow, flowing body movement exercise that emphasize concentration, relaxation, and circulation of the vital energy in the body. While it has its roots in martial arts, it is practices as a way of calming the mind, conditioning the body, especially with muscle control, and stress reduction.
You must keep in mind that it is impossible to avoid all stress. So instead of avoiding it, it is best to make peace with it and counteracting it by evoking a relaxation response. This relaxation response brings you back into balance, deepens your breathing, slows down heart rate and blood pressure, and relaxes the muscles, and with a little practice everyone can reap the benefits.
