Ways to relax.
Nowadays, relaxing is very difficult, tranquility and relaxation allow us to be more agile in our ideas, have a better mood, maintain better relationships, avoid illness and spend more pleasant moments with our family and friends. In other words, staying relaxed gives us a better quality of life.
Knowing techniques, exercises and other ways to relax is essential. On a daily basis there are a wide variety of issues that require our attention and concern, but these two aspects should never be excessive or overwhelming.
We must also be aware of the attention our mind requires and the need to be calm.
The frenetic pace of life that we lead makes our stress and anxiety levels peak.
In order to bring them down to their ideal values, it is essential to disconnect them. But, in many cases, our inner self does not stop talking and we do not manage to disconnect enough, which prevents us from sleeping well.
Add to that the multiple active alerts on our mobile phone, tablet and other electronic devices.
What is relaxation?
The word relaxation actually defines a natural state of our organism…. when it is allowed to act without interference.
The optimal state of the body is to remain in relaxation when there are no natural external or internal stimuli that force it to leave the body and move on to action or reaction (The difference between action and reaction is that the former is conscious and the latter is automatic).
With as much activity as we are obliged to maintain, in order to embrace the rhythm that is imposed on us, the body is exhausted.
The benefits of relaxation
Relaxation has miraculous powers, which is why it is so important to learn how to relax. If you can relax for a quarter, half, one or two hours a day, you will be amazed at how deeply you feel about yourself. It will change your external behaviour: you will become calmer, calmer.
It will change the quality of your work: it will be more total. You will make fewer mistakes than you used to, because you will be more focused now.
The Inner Peace
Relaxation is a natural state, in which we should stay most of the time, at any time of the day, even if we are working, debating or doing anything.
Relaxing is more than a technique to apply when you get home. Relaxation is a way of life.
Imagine what it would be like to bring that state of relaxation to each of the activities of your life, to your daily life: walking slowly, observing the world around you, smiling, feeling people.
Ways to relax that anyone can practice
Stretching, breathing and meditation form the basis for starting the process of disconnecting from our daily worries and problems that haunt us.
They come with an added benefit: you will sleep better at the end of the day, improving your rest considerably and the next day you will wake up in a better mood and your day will be more productive.
It is essential to know and practice ways to relax that will help you cope with and successfully overcome any time of stress or anxiety.
Becoming familiar with these techniques and even adopting them as a habit can improve our quality of life.
Advantages of knowing how to manage nerves
If we are able to relax in especially harsh and stressful situations, we will succeed:
Maintain a better mood, away from psychological stress and avoid conflicts with other people.
Save time, effort and thoughts on things that do not bring us anything positive.
To be in accordance with our principles, and to attract to us people who are also relaxed. People who live life in a calm and optimistic way, and who flee conflicts.
Be more attractive. Individuals who manage to remain impassive in the face of adversity are much more attractive to others because they demonstrate self-confidence and a good dose of self-control.
One of the best ways to relax is to breathe. It is not about breathing in and out repeatedly, but about doing it the right way.
To do this, we recommend that you sit in a chair with your feet firmly on the floor and your back straight and stretched out, forming a 90-degree angle.
You can also adopt the lotus posture, with your legs crossed and remembering to watch the position of your spine.
Either one is valid. Relax your shoulders and neck, and close your eyes.
Breathes through the nose, carrying air to the diaphragm – it is located just below the lungs.
Hold your breath for three seconds before exhaling through your mouth. Repeat this process a total of five times. With each breath you take, relax the muscles of your face, jaw, hands, and hip more.
Breathing technique 4-7-8
This breathing technique has been created by a professor at the University of Arizona.
Sitting with your back straight against a wall or a wall, proceed to inhale through your nose for four seconds, hold your breath for seven seconds and exhale for eight seconds.
They recommend doing this practice from the sitting posture until we begin to feel sleepy.
Become aware of your concerns
It is very common to enter into a state of stress over issues that do not really deserve such concern.
This is usually due to our need for immediacy, and that is that we expect things to come, work or go much faster every time.
For this reason it is important to be aware of the thoughts that are stressing us. It is the first step in identifying whether it really is a factor that deserves that kind of attention or simply a mirage. To this end, it may be easy for us to see the situation from another perspective.
This technique is ideal for people who spend a lot of time sitting and who can relax their bodies before going to sleep.
To do this, we stand with our legs apart and one foot in front of the other. The front knee remains bent while the back knee remains stretched and with the instep resting on the floor.
In this position, we keep our backs straight and looking up with our bodies as stretched as possible.
Breathe deeply for a few seconds to one side and then to the other. Repeat each complete cycle five times.
Breathing is one of the vital bodily functions to keep us alive and we usually do it without paying too much attention.
But when you enter a state of strong emotions, stress, despair or any other state or if you just want to calm down a bit, you can do some breathing exercises.
To relax we can become conscious for a few minutes of our inhalation and exhalation.
To get into this practice easily, we can practice Mindfulness, for example. This will help us to be more calm, to be aware of our thoughts, to know how to relax and how to distance ourselves from everything that happens to us.
Head and face massages
Spending hours and hours in front of the different screens can cause headaches at night and the next day.
To avoid this, a good way to relax is to massage your head and face in gentle circles with your fingertips.
The route is as follows: from the forehead down to the back of the head, continue on to the crown towards the ears.
Apply light pressure to the forehead, around the eyes and between the eyebrows. Finish by making circles around your cheeks until you are able to release all the tension that has built up that will help you sleep better.
Soothing thoughts help us to change the perspective we have at the moment through words.
Simple phrases like”breathe”,”calm down”,”don’t push yourself” can be helpful. We must remember that the mind is a perfect machine that has the capacity to make us feel one thing or another, according to what we need and want.
It is one of the most effective techniques for releasing worries and reducing pain. Crying at night is a balm to bring out the accumulated feelings and sensations. It also creates tiredness, so you can sleep better and get a good night’s sleep.
Perform an activity
Focusing our attention on an activity can help us to forget for a moment about those things that concern us. And not only that, but when our attention returns, we usually have a different perspective.
Any activity can help, from running or doing any other sport to cooking, drawing, crafts, reading or watching a movie.
Massages with a tennis ball
You can also let go of your worries with the help of a tennis ball or a ball of similar size.
Stand up and place the ball between your back and the wall. Move it around your body, pressing against the areas where you feel the most pressure.
This exercise can also be done lying on the bed to relieve tension in the legs and hips.
It may sound a little strange, but we assure you that it is one of the most effective techniques to fall asleep quickly and well.
Eliminates nerves in 10 seconds
Practice the so-called blowing technique when you find yourself in a situation where you feel trapped and can’t do anything, such as in a traffic jam, locked in an elevator or on a plane trip.
To put this technique into practice correctly, it is best to be alone. Its realization does not require anything more than a few seconds of your time, close your eyes and concentrate.
After you have filled your lungs completely, take a deep breath and breathe out a big sigh. This will allow the air remaining in the lungs to be expelled much better and the negative energy to be discharged.
Then breathe in and out again, but more slowly until you run out of air.
Repeat the operation as many times as you like with your hands under your chest. This way you’ll feel the breathing.
With this exercise you are releasing the diaphragm, which is the one that holds your breath, allowing you to quickly expel excess energy and making the nerves and tension accumulated during a strenuous working day disappear.
Regenerate in 30 seconds
The following exercise, based on the technique of palming, will be very good for you before returning home if you have had a busy day that has left you totally exhausted.
Rub your hands together vigorously to generate heat.
Immediately afterwards, place the palms of your hands on your closed eyelids, placing your fingers on your forehead, and think of something pleasant.
Breathing slowly and gently, let yourself be carried away by the sedative effect of heat and darkness. The hands create a source of heat and put it in contact with the skin, thus increasing the skin temperature.
This is very important because, in stressful situations, the blood tends to concentrate in the heart region and the temperature drops. With this technique you can rebalance and free your body from contractures.
Many times we feel that we no longer have options or we are very concentrated thinking about the same subject.
This is something that causes our mind not to be able to assimilate the ideas correctly and we get stressed.
Therefore, sleep is one of the most effective ways of relaxing, because in this way our mind can rest a little from everything around it. And there’s no need to spend hours.
Those who have strenuous jobs or activities may try to sleep for just a few minutes. You will see a significant change in your daily activity.
Staying relaxed is vital to take care of our physical and emotional health, best of all we can do it in very simple ways.
It is advisable to use these techniques and ways to relax even if we think we don’t need them, so we make sure we are always well.
Keys to living peacefully
- Don’t abuse the excitement and get enough sleep. Remember that lime and valerian relax.
- The cold colors (green, blue) provide serenity. Visualize your range with your eyes closed.
- Avoid overloading yourself with useless tensions and thoughts, learn to leave your mind blank.
- Strive to appreciate the beauty of the objects around you. Concentrate on the music, the rain, all those sounds that you find pleasant and familiar.
- Do some gentle exercise, listen to your body and recognize its sensations. This way you can relax better.
Maintaining a comfortable posture, close your eyes, inhale and exhale three times. In the following inspiration, direct the mind to focus on things that create peace. As you exhale, imagine yourself physically releasing tension and anxiety.
You can also do this by thinking about the light: how it enters the body during inhalation and how it is released during exhalation.
A great book I recommend is this.
- Catherine Polan Orzech, William H. Moorcroft
- New Harbinger Publications
- Edición Kindle