Most of us are aware of the need to relax and have found our own ways to "relax". The only problem is that many of the activities that people consider to be relaxing are in fact not relaxing at all. For some relaxation is just pausing, a temporary escape from stress that leaves us no more able to cope with stress positively. For example, drinking coffee or alcohol, smoking are socially approved ways of relaxing; but it must be stressed that these are not effective ways to relax.
Recent research has demonstrated the preventive power of relaxation. In one study, people who relaxed daily for 20 minutes had a significantly higher degree of physical and mental well being as compared to those who did not take time to relax.
The elements that characterize true relaxation are:
1. The heart rate slows and becomes even.
2. Breathing becomes deeper and more even.
3. Muscles loosen and relax.
4. The mind feels at peace.
5. The body has energy for at least several hours of work.
6. The entire body and mind feel refreshed.
Relaxation techniques can be used for different purposes. We can relax to pause as well as to release tensions. We can increase our energy level, dissipate a negative feeling or emotion, and even create a positive mood. We can also use some methods to rest briefly in order to gain temporary energy when we have not had enough sleep. Finally we can use these methods to calmly handle tasks either at work or at home, to cope positively with stress.
There are different techniques to suit the above needs.
• Quick relaxation technique.
• Breathing exercises.
• Guided imagery and visualization.
• Progressive relaxation technique.
• Meditation.
• Nature tuning.
One can practice the above relaxation exercises after learning them from a competent instructor.
Benefits of relaxation:
• It energizes the body and mind.
• It helps to strengthen the immune system.
• It lowers the blood pressure in many people and therefore decreases the likelihood of stroke and heart attack.
It gives a break from the stress that we may experience and lowers activity within the limbic system of the brain, the emotional centre.
• Relaxation also helps one to be creative.
Here is a simple relaxation technique, which will take just a minute and you can practice it wherever you are.
• Breathe in through your nostrils to the count of three.
• Breathe out through your mouth to the count of six.
• Practice this about 5 times whenever you feel tensed or stressed.
A small practical tip:
Check yourself often. Don't get obsessive about it. But throughout the day, check to see if your muscles are as relaxed as they can be. Take a deep, slow breath, and let go. Don't take more than 30-60 seconds to do this. With practice you can do it in 15 seconds.
For emotional problems, counselling is recommended. The relaxation exercises help to soothe and calm the mind and to overcome the negative effects of emotional stress.
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