Easy to follow steps for relaxation
Relaxation has been shown to be an integral part of a healthy lifestyle. The ability to relax can help a person with the stresses encountered in everyday life, as well as provide the body and mind with the ability to handle more serious stress brought on by illness and traumatic life events. There are many benefits that a person receives through relaxation. The following are a few examples:
The Benefits of Relaxing:
- Reduce the risk of heart disease
- Boost the immune system
- Counteract the effects of aging
- Reduce risk of various serious diseases
Relaxation is a learned skill. Here are some steps that you can take to help yourself relax.
Set aside a time to relax.
Take 20-30 minutes (or whatever time you can afford) and commit to yourself that you will take the full time you set aside to relax.
Focus on deep breathing.
Deep slow breathing is essential to relaxation. It immediately reduces tension throughout the body and increases oxygen flow throughout the mind and body. Inhale through your nose slowly and deeply counting for four seconds, hold the breath in for four seconds, and then slowly exhale through slightly parted lips for four seconds. Focusing on your breathing for five minutes will play a huge role in getting you calmed and centered.
Work on Mental Focus.
Now that your body and mind have greatly reduced their stress levels through the time you have spent breathing slowly and deeply, you will find yourself in a natural state to meditate and relax further. Meditation is the process of focusing your awareness. While the topic of meditation goes far beyond the scope of this article, the important aspect to remember is that the goal is to quiet the mind. A very useful form of meditation that will also help you with your deep breathing is to simply observe your breathing...in and out…in and out…etc.
Apply Muscle Relaxation.
Progressive Muscle Relaxation involves alternately tensing and relaxing the muscles. This like relaxation in general is a learned skill and takes practice. Do not be frustrated if you do not feel the full benefits the first few times you attempt Progressive Muscle Relaxation. Start by sitting or lying down with your eyes closed. Different muscle groups are subsequently tensed for ten seconds and relaxed for twenty seconds throughout the body.
A person can learn to relax anywhere and at anytime. The steps outlined in this article are a good and basic start to any relaxation program. By finding and practicing the best methods of relaxation for yourself, you can greatly reduce the stress in your life and improve your overall health.