A foul mood prevents us from experiencing so many beautiful things that life has to offer. We tend to develop a negative attitude towards life. Almost 75-90% of all visits to the doctor in America are related to stress. But then, we have several relaxation techniques for anxiety and coping with stress which can help to keep us rejuvenated so that our life remains on track.
Learning to relax is not a difficult task at all as we all have an innate ability to do so. Remember the times when we were young and nothing could bother us. It is just that we have got so involved with our routine works that we have forgotten how to relax. There are several relaxation techniques which are quite useful for stress relief, but the efficacy of each method varies from person to person. However, there are some ways to bust the stress which I am sure, will be useful to all.
Relaxation through a massage
We can massage the sides of the neck, shoulders, arms and sides of the backbone by making small, circular motions with the fingertips of the opposite hands. We can, similarly, massage our arms and around the joints. Fingers will benefit by stretching. Gently pounding the calf and thigh muscles with the fists can loosen them up and relieve the tension accumulated in them because of prolonged sitting in one posture.
Soaking in a hot bath after a massage session is a very effective means of relaxing.
Deep breath relaxation technique and Relaxation through music
Deep breath relaxation technique
One of the natural fallouts of stress is shortened breaths. Deep breathing is one of the most natural methods to get relief from stress. During anxiety, our pulse rate increases and the muscles become tense. Taking deep breaths allows us to utilize both the lungs to their full capacity. This increases the oxygen levels in the blood which energizes our whole body, calms our senses and reduces our heart rate. Moreover, focusing our attention on taking deep breaths diverts our attention from the problems that our stressing us out.
The technique of deep breathing involves inhaling deeply through the nose, counting for 4 seconds and then exhaling through the mouth while again counting for 4 seconds. This procedure should be repeated 20 to 30 times.
Pranayam yoga is another method of deep breathing. Here, we inhale deeply into our stomach through our nose. The air is retained in the stomach as long as the body permits. It is then gradually exhaled through one nostril. The entire process is repeated, exhaling the air through the other nostril. The procedure should be repeated for around 20 deep breaths. The ability to retain air in the stomach depends on the physical stamina of the person and increases gradually with practice. Early morning is the most suitable time for Pranayam. Regular practice relieves the person from anxiety and tension, increases immunity against various diseases and helps in losing weight.
Relaxation through music
Music is said to be the food for soul. A good, soothing music can make you forget yourself and your surroundings. It is the fastest method to achieve effective relaxation. Music has the power to refresh the mind, rejuvenate the body and remove all negative and depressing thoughts. Just listening to one great piece of music can suddenly make you euphoric. Hearing calm, soothing music can reduce the pulse rate and lower the blood pressure.
Create a collection of good songs that bring a spring to your walk, a smile on your lips or tug at your heart. Play them whenever you feel stressed out and you’ll be surprised at how fast your mood lifts. Your emotions will be soothed and the clouds of anxiety will be banished, relaxing both your body and soul.
Try Laughter therapy for relaxation or a good stretching
Laughter therapy for relaxation
Laughing heartily is another very good method of relaxing. Look at the children. They are always having a good laugh and are so full of energy and zest for life. Somehow, as we grow up, we lose this ability to laugh. Neither do we laugh at funny situations, nor do we laugh at ourselves. It takes a considerable effort just to smile. A study has shown that adults do not laugh more than 5 to 6 times per day. A good laugh can increase the oxygen in the blood, reduce acidity, lower blood pressure and decrease heart rate. All this can lead to alleviation of tension and a relaxed state of mind. Why this hesitancy in having a good laugh? Let that smile reach your eyes more often. Spend time with children, read a hilarious book, watch sitcoms that tickle your funny bone or share a silly joke with people around you. You’ll be surprised to see how fast your stress melts away, leaving you completely relaxed.
Relaxation through stretching
Stress tends to accumulate in our bodies. Simple stretching exercises increase the flexibility of the body and help in relieving the rigidity and tension in the muscles. Just five minutes of stretching exercises in the morning, noon and after work, can do wonders. Taking a short walk, jogging or exercising outdoors can be very rejuvenating and a great way to beat the stress. Yoga and mild exercises like Tai Chi have slow and regular, rhythmic movements which help to loosen up the tautness in the body. They help in the release of endorphins from the brain, which have stress busting properties. They refresh our bodies and remove all the signs of frustration. These exercises are very good in relieving all the tension that has accumulated in the body through the course of the day.