Stress is inevitable in life. The more you try to avoid stress, the more it increases. Stress can cause you to be frustrated, tense, angry, anxious, worried, and tired. In times like these, it’s important to be mindful of how to better manage and reduce stress. Relaxation techniques such as deep breathing, meditation, and yoga are healthy ways to relieve stress. Relaxation techniques can relieve physical symptoms of stress such as high blood pressure, chronic pain, muscle tension, and increased breathing and heart rates.
Deep Breathing
Have you ever had someone tell you to “just breathe” when you were upset or stressed? This advice may actually work to help manage stress. Deep breathing exercises can be done anywhere and at any time. Start by breathing in through your nose and then exhaling through your mouth. Do this a few times then start breathing more deeply and slowly when you inhale and exhale. Count to three on your inhale and count to six on your exhale. Repeat this for 5-10 minutes.
Meditation
Deep breathing is a core element for meditation. To meditate, find a quiet space to sit or lay down. Close your eyes and start a deep breathing exercise. Focus your attention on the deep breathing and the sensations you feel throughout your body to help clear your mind. Repeat this for 5-10 minutes.
Yoga
Yoga can be another relaxing form of exercise. Yoga links the breath with movement and encourages awareness of the mind, body, and spirit. Yoga stretches and strengthens the body to release and reduce muscle tension and stress.
Tips to Get You Started
Here are some strategies to consider when practicing relaxation techniques:
· Get comfortable—wear comfortable clothing, find a quiet area, and enhance your setting with soothing music or candles.
· Sit up straight to allow enough air to enter your lungs and for your stomach to expand and contract.
· Focus on your breathing by counting your breath (inhale to 3, exhale to 6)
· Practice relaxation exercises daily for 5-10 minutes and at the same time every day to establish a routine.