Stressed? Getting Anxious? Some Ways to Unwind

Learn Some Easy & Effective Relaxation Techniques

Nov 11, 2008

Here are some valuable relaxation methods that can be practiced almost anywhere and anytime. Just 15 minutes a day can help counter stress.

It makes great sense to learn how to relax. The following methods can also be used at critical times of life: during examinations, interviews and even medical interventions.

Holistic Relaxation Methods

The following techniques are skills that can be learned with practice. They have been around since the dawn of time – because they really work and have proved their worth.

Breathing Exercises Help with Relaxation

The first technique is Diaphragm breathing. It entails breathing deeply but gently into the deepest part of the lungs. The reason why it is calming for the whole body is due to the link between the diaphragm and the brain.

When we breathe fast and the diaphragm is pumping quickly, the body is prompted to produce the hormone adrenaline. This makes us ready to run away from any perceived threats. However when there is no external threat and we are merely reacting to a stressful thought, the adrenaline builds up within the body causing feelings of anxiety.

When the diaphragm moves slowly and deeply, messages are sent to the brain that all is well and no adrenaline is needed. The whole nervous system calms down and this helps the mind to feel relaxed too.

Set Aside a Little Time for Relaxation and Meditation

By sitting calmly for a few minutes now and then during the busy day, using the diaphragm breathing technique, the adrenaline levels can be significantly lowered. This helps to reduce anxiety.

Relaxation Visualization to Try Out

A favorite visualization that works in combination with diaphragm breathing is to imagine lying on a beautiful tropical beach somewhere. Being in a lying position helps this visualization to work better. Imagine the following scene:

Lying on a Beach Relaxation

Imagine that the sand is warm and molds itself around the body. The body sinks deeper into the sand and starts to relax more and more. The arms and legs become warm, comfortable and limp. The head, neck and spine sink comfortably into the sand.

Focusing on the sound of the breath, imagine that you are hearing the sound of waves constantly rolling onto the beach and being sucked back out to sea again. The slow deep breathing sounds like the

Peace / Smile Meditation

A simple meditation to try – that can be done anywhere – is to simply close your eyes. Slow down and deepen the breathing. On the in-breath, think the word Peace. On the out-breath, think the word Smile. Feel that smile deeply within you.

Yoga Aids Relaxation

Yoga stretches release tensions from the body. This enables the whole person to relax deeply. It is worth enrolling with a local class in order to learn the basics. Then try to do 3 sessions per week to promote deeper sleep and relaxation.

Reference:

Learn to Relax - A Practical Guide to Easing Tension and Conquering Stress (Paperback) by Mike George, ISBN No 0-8118-1908-6, Chronicle Books, San Fransisco

The copyright of the article Stressed? Getting Anxious? Some Ways to Unwind in Health Field is owned by Christine Fadhley. Permission to republish Stressed? Getting Anxious? Some Ways to Unwind in print or online must be granted by the author in writing.