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Three tried and tested relaxation techniques to reduce stress

Relaxation techniques are a great way to help peace of mind if your stress is spiraling out of control.

It’s a process that decreases the effects of stress on your brain and body.

And relaxation techniques can help cope with everyday stress and related health problems, like heart disease and pain.

Relaxation techniques are a great way to help peace of mind if  your stress is spiraling out of control

And the good news is they are often free or low cost, can be done nearly anywhere and have little risk.

Check out these relaxation techniques to help de-stress your life and improve your health.

The benefits of relaxation techniques

Practicing these methods can have many benefits, including:

  • Slowing your breathing rate
  • Improving digestion
  • Maintaining normal blood sugar level
  • Slowing heart rate
  • Improving sleep quality
  • Lowering fatigue
  • Reducing anger and frustration
  • Boosting confidence to handle problems
  • Lowering blood pressure
  • Reducing activity of stress hormones
  • Increasing blood flow to major muscles
  • Improving concentration and mood
  • Reducing muscle tension and chronic pain
  • If they are paired with other positive coping methods, such as thinking positively, managing time, exercising and plenty of sleep, they are even more successful.

    If they are paired with other positive coping methods, such as thinking positively, managing time, exercising and plenty of sleep, they are even more successful

    Three types of relaxation techniques

    Here are some relaxation techniques you can apply on your own.

    They usually involve refocusing your attention on something calming and increasing awareness of your body

    Autogenic relaxation

    The word autogenic means something which comes from within you.

    It works by using both visual imagery and body awareness to reduce stress.

    By repeating words or suggestions in your mind, it can help you relax as well as reduce muscle tension.

    For example, imagine a peaceful setting and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations.

    Autogenic relaxation works by using both visual imagery and body awareness to reduce stress

    Progressive muscle relaxation

    This relaxation technique focuses on slowly tensing and then relaxing each muscle group.

    You can use it to work your way through your entire body.

    For example, start by tensing and relaxing the muscles in your toes.

    Then work your way up to your neck and head.

    Tense your muscles for about five seconds and then relax for 30 seconds, and repeat.

    You can also start with your head and neck and work down to your toes.

    Progressive muscle relaxation technique focuses on slowly tensing and then relaxing each muscle group

    Visualization

    Visualization is the process of using mental images to take a visual journey to a peaceful, calming place or situation.

    To get added benefit from this relaxation technique use many senses as you can.

    You can include smell, sight, sound and touch.

    For example, if you are visualizing relaxing at the ocean, think about the smell of salt water, the waves lapping against the shore, and the warmth of the sun’s rays on your body.

    Other relaxation techniques you can try

    Other techniques include:

  • Deep breathing
  • Massage
  • Meditation
  • Tai chi
  • Yoga
  • Biofeedback
  • Music and art therapy
  • Aromatherapy
  • Hydrotherapy
  • The more you practice these methods, the more you will be able to manage your stress.

    Visualization involves imagining yourself in a peaceful setting, for example being on the beach

    And you can make a conscious effort to practice them when you start to feel stress symptoms.

    Staying healthy isn’t just about the mind, it’s about what you put in the body too

    Check out this post on why coconut oil is the business when it comes to cooking and can help you stay healthy.

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