Relaxation techniques can be really beneficial to your mental and physical health, if you practice them regularly. So in this guide, we’ll cover 10 relaxation techniques to reduce stress – and the reasons why.
Physical Relaxation Techniques.
1. Breathing Exercises.
Breathing exercises have been recognised for centuries as a powerful tool for relaxation.
From the towering mountains of Tibet to the humble office of a psychological therapist, breathing is an incredibly versatile, way to reach a state of calmness and serenity.
2. Progressive Muscle Relaxation.
Based upon the premise that muscle tension is the body’s response to poor mental health, progressive muscle relaxation has been known to significantly improve symptoms of stress and anxiety.
3. Humming.
Simply find a quiet place to sit, relax the body, inhale and let out a long ‘hmm’ sound as you exhale.
When you run out of breath, breathe in and repeat. Continue this exercise for 10-15 minutes.
4. Yoga.
Many studies have even recognised yoga as an effective intervention for illnesses such as asthma, schizophrenia and heart disease.
5. T’ai Chi.
T’ai chi has also been measured to reduce levels of cortisol in the blood, increase endorphins and reduce levels of inflammatory markers in the body.
6. Exercise.
Physical exercise is known to stimulate the release of endorphins – hormones that interact with the brain and trigger positive bodily feelings, similar to those associated with morphine.
7. Meditation.
Meditation is incredibly effective in reducing stress and promoting feelings of relaxation.
In one study conducted by Harvard, just an average of 27 minutes of daily meditation over 8 weeks produced profound changes in the brain.
8. Listen To Nature Sounds.
When you find your mind overrun with anxiety or by stress, simply reconnect with nature.
Step outside, take a deep breath, and embrace the modest beauty of the world around you.
9. Get Into A Routine.
Simply establishing a daily or weekly routine, built to maximise productivity and wellbeing, can have tremendous effects on overall health.
10. Listen To Music.
Music has long been recognised for its powerful impact on mood and wellbeing.
Choose a peaceful, soothing track or album to enjoy. Perhaps light some candles and enjoy the melody with a hot mug of tea in hand.
Summary.
If you want to make the most out of these relaxation techniques, keep practicing them.
Be persistent. Consistent. And find the techniques that work for you.
Enjoy!
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