One of the worst things about stress is that it is not always clear on how to deal with it. If you’ve ever been stressed out about something and then began to feel even more stressed out because you couldn’t get control of it, then you understand. However, there are numerous relaxation techniques you can use to master your stress once and for all.
Understanding these various techniques, finding out which ones work best for you, and actually applying them to your life is important. Using good relaxation techniques can help you gain control over your feelings and allow you to deal with them before they get worst.
Now let’s jump on into the techniques.
Now you know I talk about meditation all the time, but it is one of the best ways to relax. You actually have to take time out of your day to meditate. It helps you to put things into perspective too. There are a few ways you can meditate.
- Guided Meditation
- Silent Meditation
- Meditation With Soft Music/Nature Sounds
I have tried all 3 of these kinds of meditations and I enjoy both soft music and guided meditation. The goal to meditating is to take a minute or 2 or 5 (or 20) to yourself. To collect your thoughts and to observe/ignore those negative thoughts that may be swimming around in your mind. It gives you a moment to breathe…literally.
Meditation along with the next technique which is breathing deeply can help to lower your stress levels and give you a clearer look at your situation and life in general.
Deep breathing is one of the most commonly used techniques by people who suffer from stress, anxiety, or panic attacks. When you start to feel your stress levels rise, taking a few deep breaths can be an easy way to quickly check yourself and get in control of the situation.
Taking a moment to consciously breathe in and out deeply will momentarily distract you since you will be focusing on your breath.
Knowing which breathing techniques work for you and when to use them is important to helping to reduce your stress levels. Timed, deep breathing can make all the difference when it comes to gaining control of your emotions and thoughts during stressful times.
Breathing deeply in for four seconds and then exhaling slowly for four seconds, repeatedly can be one of the simplest exercises to do when it comes to managing your stress.
Breathing in through your nose will create a natural resistance to the breath and help you to focus on breathing and staying calm rather than on whatever is causing you to feel stressed and anxious.
Advanced Deep Breathing Techniques
Although basic deep breathing is something that anybody can do in order to recollect themselves. When stress levels are enhanced, it is sometimes called for a more advanced, focused form of breathing. These breathing techniques are used by yogis and even during meditation to help bring calm to the body and mind.
Alternate Nostril Breathing
This kind of breathing is said to bring calm and balance. You should make sure that you are comfortably posed before doing this breathing technique as it requires focus and stability.
Known as Nadi Shodhana, you carry out this breathing technique by covering your right nostril with your thumb and inhaling deeply through your left nostril. At the point of inhalation, uncover your right nostril and cover the left, to exhale through your right nostril.
This is a great breathing technique for times when you need to focus more, such as before an exam or a presentation.
Placing one hand on your chest and the other on your belly, take a deep breath in through your nose until the diaphragm inflates with enough air to create a stretch in the lungs. Then exhale slowly.
Try to do about six to ten of these kinds of breaths for about ten minutes per day. This can help to reduce your heart rate and blood pressure instantly. Not only that, it will bring you to a state of calm fast.
Sometimes you may think that you’re already relaxed. You don’t have any stress especially since you took your hot bath or lounged on the sofa all weekend. The crazy thing is, there are hundreds of thoughts running around in your mind. It’s possible to relax your body, but when it comes to dealing with stress, it all starts in the mind.
Breathing techniques can help with conscious relaxation since it forces you to focus on your breath and ignore other thoughts. One of the best ways to consciously relax your whole body and mind is to practice progressive relaxation. In order to get rid of as much tension as possible from your head down to your toes try this:
- Close your eyes and focus on tensing up all of your muscles. From your face to your hands, your butt all the way down to your toes. Squeeze everything and then release.
- Relax your arms, your shoulders, your neck, your face, all of your muscles for a couple of seconds. Do that about 2-3 times and that will help your body to relax everything all at once.
While you are doing this, it is important to maintain slow, deep breaths. At first, it may be difficult to remain focused, so breathing in through your nose, holding for a count of five, then releasing the breath slowly can help.
Remember that if holding your breath ever feels uncomfortable, you should shorten the amount of time you hold it.
Stay on the lookout for another installment of Eating Your Way To Calm.
To your health,
P.S. – If you enjoyed this post on Part 7- Best Relaxation Techniques In The World (Eat Your Way To Calm), remember to like, share, and comment below.