When you’re stressed, your muscles to get tight, your mind will wander and you’ll often feel exhausted as a result. Relaxation techniques can help alleviate the stress, give you a boost in energy and improve your overall mood.
Several techniques can be applied to reduce stress, but the top five relaxation techniques are:
Massages are great way to release stress, loosen muscles and relax. You can go to a massage therapist to have a professional massage done, or you can use a massage chair, which will loosen tight muscles and help you relax.
Massages have been shown to:
- Reduce inflammation
- Reduce pain
- Relax the muscles
- Relieve anxiety
The next time you need to relax, splurge and go get a massage.
Meditation and visualization are almost the exact same thing. You’ll want to focus on a place, perhaps the beach, where you’ll be able to meditate and bring your mind to a different state. The goal is to block out all of the outside noise that happens around you and simply act as a blank slate.
You can also do something simple, such practice mindfulness.
When you eat an orange, visualize the orange as a little seedling and the sun’s rays beating down on the soil. Picture the raindrops falling down and helping the orange’s seeds sprout into a tree. Visualize the farmer picking the orange, and it ending up in the store before reaching your mouth.
By being mindful, you’ll visualize the full lifecycle of something, which is a form of meditation.
Yoga is a great way to not only stretch your muscles and build muscle, but it’s also very relaxing. Many people put on calming music, and slowly stretch their muscles, holding poses for several seconds to minutes depending on the type of yoga.
Stretching in general has been shown to relax the body.
If you don’t want to do yoga, you can engage in more vigorous exercise to release all of your excess energy and relax as a result. Even a small walk can help you to relax at night.
Visualization is a technique where you form mental images of a journey that is peaceful. Essentially, you’ll visualize going to a calm place in a situation that is relaxing and calming. When you practice visualization, you’ll want to:
- Try to smell your surroundings
- Create visual images of the surroundings in your mind
- Touch the surroundings and pay attention to the feeling
- Listen to the sounds that you’ll hear
The trick is to try to stimulate your senses even though you’re not in this calming place.
5. Progressive Muscle Relaxation
Muscle relaxation is done in a very particular manner. What you’ll do is focus on separate muscles, trying to tense them and release them. This allows you to understand the difference between tension and relaxation.
The understanding of the physical sensation of relaxation will allow you to subconsciously relax your muscles.
Start with your toes and work your way up to your neck and head. You’ll want to tense each muscle for approximately five seconds and then relax for 30 seconds before returning to the muscle.