Many of us associate relaxation with putting on the couch and zoning out in front of the television at the end of a stressful day. However, this does little to mitigate the negative effects of stress. Rather, you must activate your body’s natural relaxation response, a state of deep rest that reduces stress, slows your breathing and heart rate, lowers your blood pressure, and restores balance to your body and mind. This can be accomplished through the use of relaxation techniques such as deep breathing, meditation, rhythmic exercise, yoga, or tai chi.
Deep breathing is a simple but effective relaxation technique that highlights full, purifying breaths. It’s easy to learn, and can be done almost anywhere, and is a quick way to relieve stress. Deep breathing is also the basis for many other relaxation techniques, and it can be combined with other relaxing elements like aromatherapy and music. While apps and audio downloads can help you along the way, all you really need is a few minutes and a quiet place to sit or stretch out.
Mindfulness meditations have long been used to alleviate stress, anxiety, depression, and other negative emotions. Some of these practises bring you into the present moment by focusing your attention on a single repetitive action, such as breathing or repeating a few words. Other types of mindfulness meditation encourage you to observe and then let go of internal thoughts or sensations. Walking, exercising, and eating are all activities that can benefit from mindfulness. Mindful exercises like meditation, necessitates being fully engaged in the present moment, and paying attention to how your body feels right now rather than your daily worries or concerns.
Practice of meditation of mindfulness entails sitting comfortably, concentrating on your breathing, and bringing your mind’s attention to the present moment without becoming fully engaged with the past or the future. This type of meditation has grown in popularity in recent years. According to research, it may be beneficial for people suffering from anxiety, depression, or pain.