3 Techniques For Easy Relaxation

No matter who we are, we have all experienced stress and tension in our lives. It’s difficult to escape it in the modern world. Although it’s hard to avoid stress, it’s easy enough to learn some effective relaxation methods to allow you to cope with it. The 3 relaxation techniques below are very easy to learn and can have a big positive benefit for your mental and physical health – let’s not forget that stress is quite literally a killer.

1. Guided Imagery or Visualization

Guided imagery or visualization is a popular relaxation technique which simply involves imagining, in as much detail as possible, a pleasant location or situation. You should find a comfortable place to sit or lie down, then with your eyes closed, imagine yourself in the most peaceful and beautiful location possible; perhaps a desert island, a forest or by the side of a tranquil river. You should use all your available senses when imagining your chosen scene. For example, if you chose a riverbank, then you should ‘hear’ the sound of the water, ‘smell’ the riverside flowers and feel the soft grass beneath you. Once you’ve spent some time in your personal paradise, slowly come back to reality, after which you should be feeling calm and relaxed.

2. Deep Breathing Exercise

Ok, so on the face of it, breathing doesn’t sound like an impressive technique, after all, you’ve been doing it all your life!. But deep breathing is a widely recognised and effective stress reduction technique. Simply lie or sit down where you won’t be disturbed for a few minutes, close your eyes and place one hand on your chest and the other on your stomach. To a count of 5, take a deep breath through your nose while pushing your stomach out at the same time. Hold the breath for a count of 5 and then release it through your mouth, pushing your stomach back down. If you’re doing it properly, then the hand on your chest should remain more or less still, while the one on your stomach goes up and down in time with your breathing. After doing several breathing cycles, you should feel refreshed, calm and less stressed.

3. The Progressive Muscle Relaxation Technique (PMR)

Lastly, let’s take a quick look at PMR. With this technique, you alternately tense and relax each of your muscles in turn, you normally start with your toes and work your way upwards to your neck. Concentrate on each muscle as you feel it tense and then relax, removing built-up tension. Regularly practicing PMR can lead to reduced blood pressure, a slower heart rate and improved blood flow and circulation. In other words, it can benefit you physically as well as mentally.

Try one or more of these techniques the next time you feel tense or stressed. They only take a few minutes to perform, but can make a huge difference to your health and well-being.

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