Before going on to expose the different relaxation techniques, I would like you to listen to the interview that Elsa Punset did with a Buddhist teacher.
This Buddhist teacher tells us how we can use our brain to generate mental states that provide us with peace:
[mashshare]Many of us associate "relaxation" with gawking in front of the television after a long and stressful day. And although it allows us to disconnect, the truth is that it is of little help if we really want to reduce the effects of stress on our body.
Stress itself is not bad. When we feel stress, our body prepares to fight or escape ("fight or flight"). It can save us in emergency situations, where we have to act quickly. However, it becomes harmful when it interferes with our health, alters our mental and physiological balance, and when it becomes chronic over time. In addition, the fast pace of life that we lead today means that more and more people suffer from stress.
We are constantly over-stimulated and everything is going very fast. Too fast. Not surprisingly, cases of attention deficit and hyperactivity have skyrocketed in recent years as well. We hardly have time to assimilate what happens around us and less what happens inside us. Our behavior has become so automated that we look like robots.
The relaxation response induced by the techniques proposed below, not only reduces this state of hyperarousal, but it also helps you recharge the "battery" of your body and rebalance it, calm your mind and significantly improve your mood.
Some of these techniques are easy to learn and practice., and it is enough to dedicate 5 to 20 minutes each day to notice its benefits. We can look for a gap during our break time at work, on the bus, or going up the stairs before we get home for example. Let's try to incorporate this habit into our daily lives, between one responsibility and another, and we will see our energy and mood restored in a few minutes.
There is no one relaxation technique that applies to everyone. When choosing the technique that best suits you, keep in mind what your needs are, your preferences and how you tend to react to stress. We can also alternate or combine several techniques.
How do you react to stress?
- Do you tend to get angry more easily, are you more irritable, more agitated or more nervous?
In this case, it is likely that you respond better to relaxation techniques that transmit tranquility such as the "Three-Step Breathing" (Technique 1), the "Jacobson's progressive muscle relaxation" (Technique 2), the "Body scan" (Technique 3 ), or "Visualization" (Technique 5).
- Do you tend to get depressed, isolate yourself or want to disconnect?
Relaxation techniques that are stimulating and energize your nervous system such as "Rhythmic Exercises" (Technique 6) are probably best for you.
- Do you feel a mix between a kind of internal acceleration and slow external movements?
Try to find relaxation techniques that provide both security and stimulation for your nervous system. The "Mindfulness" technique (Technique 4) can be of great help. It is also useful to promote willpower and resist temptations when we are on a diet or want to stop smoking for example.
RELAXATION TECHNIQUE 1: THREE-TIME BREATHING TECHNIQUE (DEEP BREATHING)
This breathing technique is not only very easy to learn but also It can be practiced almost anywhere and is very powerful to counteract the effects of stress in just a few minutes. Deep breathing is the basis of many other relaxation practices and can even be combined with music for example.
The key is to breathe deeply from the abdomen, trying to get as much fresh air as possible into your lungs. In this way more oxygen is inhaled. Y the more oxygen your body receives, the less tense and anxious you will feel.
- Sit at ease with your back straight or lying down if you prefer (and if the situation allows it). Place one hand on your belly (or abdomen) and the other on top of your stomach (or chest).
- Inhale through your nose. The hand that is on your belly has to rise as your abdomen fills with air. The other hand hardly has to move.
- Once you have filled your belly with air - and without releasing the air - also fill the upper part of the stomach with air and finally, the chest (or clavicular area).
- Expiration is done through the mouth and in the same order as in inspiration: first the air is emptied in the belly, then the air contained in the thorax and finally the air in the chest.
- As you exhale, close your lips slightly so that the exhalation is not too fast, but rather slow and controlled. Try to exhale as much air as possible.
RELAXATION TECHNIQUE 2: JACOBSON'S PROGRESSIVE MUSCLE RELAXATION
This technique involves a two-step process: first we tense and then relax different groups of muscles in our body.
If you have back problems or significant injuries to the body, consult your doctor beforehand as tensing muscles could aggravate your problem. In this case, I recommend that you put technique 3 into practice rather.
Regularly practicing this technique allows us to become better acquainted with our body and learn to detect the first signs of tension (which we often don't even notice) to intervene before the muscle pain worsens. When your body relaxes, your mind automatically relaxes. With this technique, you usually start at the feet and gradually work your way up to the face.
- Put on comfortable clothes and take off your shoes. Get into a position where you are comfortable.
- Take a few minutes to relax, taking a deep breath in and out. If it helps, put on music that reassures you.
- When you are ready, direct your attention to your right foot. How do you feel about it? If you are left-handed, you may prefer to start with the left foot.
- Little by little, begin to tense the muscles of your right foot, squeezing it as much as possible. Hold like this for about 10 seconds.
- After those 10 seconds, relax your right foot. Pay attention to that feeling of tension that "evaporates."
- Stay in this relaxed state for a moment, breathing deeply and slowly.
- When you are ready, turn your attention to the left foot. Follow the same sequence as for the right foot.
- Slowly begin to work your way up your body, contracting and relaxing each muscle group in this order:
3. The right calf 4. The left calf 5. The right thigh 6. The left thigh 7. The hips and buttocks 8. The stomach 9. The chest 10. The back 11. The right hand 12. The left hand 13. The neck and shoulders 14. The face
- Although it may be difficult at first, try not to tense the other muscles while you are tensing a muscle group.
RELAXATION TECHNIQUE 3: BODY SCANNING (MEDITATION)
It is similar to progressive muscle relaxation but instead of tensing and relaxing the muscles, we simply focus our attention on each part of the body.
- Lie on your back, legs outstretched and arms relaxed on each side of your body. You can close your eyes or leave them open. Focus on your breathing and inhale and exhale deeply for two minutes or so.
- Start by paying attention to your right toes. Try to notice the sensations you are experiencing as you continue to focus your attention on your breathing. Imagine how each expiration reaches your toes. Focus on this part for about two minutes and move on to the next area.
- Now direct your attention to the sole of your right foot and do the same thing you just did with your toes.
- Then turn your attention to the ankle part and repeat the same. Work your way up to the hip and then do the same with your left leg. Then it passes through the abdomen and lower back. Next, chest and shoulders, and the upper part of the back. Pay attention to the parts of the body that cause you pain or discomfort.
- Following the same steps as before, direct your attention to the fingers of your right hand, the wrist, forearm, elbow, arm, and shoulder. Same for the left arm. Then it goes through the neck and throat and finally, all the regions of your face (chin, lips, tongue, nose, cheeks, eyes, forehead, etc.), and your head.
- After completing the body scan, relax for a moment in silence, noticing how your body feels now.
- Open your eyes calmly and stretch if you need to.
RELAXATION TECHNIQUE 4: MINDFULNESS
Mindfulness consists of the ability to be aware of what we are feeling in the present moment. Rumination about the past - blaming or judging oneself - or worrying excessively about the future can lead to overwhelming stress. Instead, focusing on the present through a single repetitive activity helps us rebalance our nervous system. It is also very practical since it can be applied during different activities such as when we are walking, exercising or eating.
- Find a quiet place where you can relax without distractions or interruptions. It can be indoors or outdoors.
- Find a comfortable position for yourself but try not to lie down to avoid falling asleep. It is better if you sit with your spine straight or with your legs crossed in the "lotus position".
- Look for a point of concentration: it can be internal - a sensation (pain for example), an imagined scene or our breathing - or something external like the flickering of a candle, an object or a meaningful phrase for you. You can close your eyes or leave them open.
- Maintain an observant attitude without judging. Don't worry if some thoughts distract you. If they interfere with your relaxation session, don't fight them or try to change them. Simply refocus your attention on your chosen point of focus.
RELAXATION TECHNIQUE 5: GUIDED VISUALIZATION OR IMAGINATION (MEDITATION)
It requires stimulating not only the sense of sight but also taste, touch, smell and hearing. It is about imagining a scene that gives you tranquility and peace. Don't worry if distractions suddenly appear in your mind or you lose the thread during exercise. It is normal.
Choose a context that inspires you with special tranquility: a tropical beach, your favorite place from when you were little, a forest, a lake, etc. You can do this exercise in silence or with relaxing music. To make the imagination more vivid, there are also recordings of different sounds: sound of the waves of the sea, of the river in a forest, of birds, etc.
- Close your eyes and imagine that place. Try to imagine it in as much detail as possible: everything you see, hear, smell and feel around you. Try to incorporate as much sensory detail as possible.
- Explore each of your senses: imagine for example how the sun sets on the lake, listen to the song of the birds, imagine the smell of pine, feel the water reach your knees, feel the clean and fresh air enter your mouth , etc.
- Enjoy the feeling of deep relaxation that surrounds you while you explore this magical place.
- When you're ready, calmly open your eyes.
RELAXATION TECHNIQUE 6: RHYTHMIC EXERCISES COMBINED WITH MINDFULNESS
Many exercises like running, walking, dancing, cycling, etc. they can be combined with mindfulness techniques. Instead of thinking about a thousand things while we are doing our usual exercises, let us focus our attention on the present moment and on the bodily sensations that we experience.
- Let us notice each movement and how our breathing accompanies that movement.
- If our mind starts to wander again, let's not worry, just re-focus on movement and breathing.
- If you are walking or running, try to pay attention to each step, to the sensation of your feet against the ground, the rhythm of your breathing, as well as the sensation of the wind in your body for example. It is about being present in the here and now.
It is advisable to do these exercises once a day if possible, and especially in times of work stress, when we have just argued with someone, if we feel nervous before exposing in class, before an exam or before a job interview, etc. But if we can't always, nothing happens. Let's do it every time we remember. These exercises should not be taken as an obligation because then, the effect would be lost. But of course, the more we incorporate them into our daily lives, the more natural the habit will become. And I think it is important that we are more present in the here and now instead of constantly living in the past or in the future, and above all It seems essential to me that we know how to listen to our body and its needs. Because if we don't listen to it, in many cases the body ends up rebelling through the manifestation of diseases.
This article has been partly excerpted and translated from "Relaxation Techniques for Stress Relief" at www.helpguide.org.