The ultimate potent solution to stress is body’s response to natural relaxation. One of the most common practices for relaxation is practicing deep breathing, yoga, tai chi; muscle relaxation, these can result in relaxation response. When any of these are put to practice, they help in stress reduction and bring in peace and joy. They help one to bring control over mind at time of anxiety.
It is true stress is one facet of life and one cannot altogether avoid it. But one can neutralize its effect by inducing relaxation response. It is a condition which deeply rests in and contrary to stress. With stress the bodily reaction takes place and all the negative chemical reaction occurs inside the body. In some way stress response is supportive at times of emergency, but it put offs the body when it gets activated frequently. With relaxation response the body regains its balance; it deepens one’s breathing pattern, diminishes stress and loosens up the muscles. Another benefit is that a person, who practices these regularly, improves on energy and focus. It improves a person’s ability to resolve crisis, fight illnesses and alleviates pain.
There are numerous techniques by which relaxation response can be put to practice. One can easily learn them but the difficult part is putting them into practice in everyday life and reaping its benefits. One can began slowly and steadily by starting it with 20 minutes and gradually increase the time in progression. The more time given for relaxation response the more relaxation will be achieved. Some tips for relaxation response:-
- Set a time specifically for practicing relaxation and integrate it habitually. The best hour to devote is in the morning hours, this is the time when air is fresh, surrounding peaceful. After practicing it one can continue with daily chores and other activities.
- They are meant for relaxation mentally and physically hence should not be done when one is sleepy. Do when the mind is fresh and awake.
- One can pick any one technique, depending on the needs, inclination and interest.
Deeper breathing and stress relief
Deep breathing is one of the most simplified forms of exercises. The aim lies in breathing and purifying breath. It is Easy to learn, one can gain faster relief and it could be done anywhere. Deep breathing is foundation of most of the relaxation practices; it could be fused with other therapy for pleasure and better results like aromatherapy and music.
Practicing deep breathing
Breathing from abdomen and grasping as much fresh air must be learnt. When one breathes deeply then more oxygen is reached to the lungs and to the entire respiratory system which doesn’t happen in shallow breathing. With more oxygen one feels less anxious and restless. So whenever you feel yourself stressed out make it a point to take deeper breaths and slow down for few minutes.
1) Another popular technique for relaxation is progressive muscle relaxation. It is a systematic process in which all the muscle group are tensed first and then relaxed. The body gets responsive to any tension and manages to thwart it at the very first symptom. By merging deep breathing one can get added relief.
2) Meditation brings in alertness and reduces depression, mental trauma, anxiety and other pessimistic emotions. Meditation brings the mind in “mindful” state. This means that the mind is being taught to aim focus rather than brooding over the past and contemplating about the future.
3) Visualization one of the conventional methods in alleviating stresses. In this one is guided by imagining peaceful scenery. By visualizing something which you love and one can let go of tensions and nervousness. Just lose your eyes and try to visualize quite garden place, beach, favorite spot etc. One can even seek therapist for this. Feel that you are there and make most of the sensory organs.
4) Yoga is one of the traditional Indian forms which is gaining momentum all across the globe. It is done in succession of poses or Asanas which are merged with deeper breathing techniques. Care should be taken as there are chances that one can hurt themselves if done incorrectly. Hence it is recommended that it is done under the able guidance of qualified instructor.
5) Tai chi- in this breathing is done in rhythmic form (generally performed in groups in park) along with slow movement of hands and legs. Its tempo is self paced and flowing. These slow and rhythmic movements accentuate concentration brings in the energy forces and relaxes the body, mind and soul. Its roots can be traced in martial arts but primarily it is now used to calm the mind. The best thing is that because of its low impact people of any age group can perform it. Even it is safer for people suffering from injuries and it boosts the mechanism that brings in speedy recovery.
Though these techniques for deeper breathing and relaxation are simple but they need constant practice. They are the most simplified exercises for healthy and happy life.