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You can cope with stress - simple ways to relaxYou are here: Home> Articles> Ways to relax
This text is an excerpt from my course "Relaxation techniques and stress management"
Simple ways to relax
Nowadays, stress is a widespred phenomenon. It is considered one of the main causes of diseases because it lowers the immunity of the body. However, one can prevent it by regular relaxation. How to do it? It is sufficient to perform some of the exercises from the following list 1-3 times a day for 5-30 minutes.
Read more about stress and health
Relaxing exercise 1:
Counting from 100 to 1.
In addition to relaxation, this exercise teaches how to concentrate. To enhance this effect you can count using a different method: 100, 99 and then back up to one hundred counting: 100, 99, 98, 100 and then again, 99, 98, 97, and so on.
Performing this simple technique, you should sit down in a quiet place where no one will disturb and close your eyes. Studies have shown that, after closing your eyes, the brain begins to emit alpha waves reflecting peace of mind.
Note: Take your time with counting. Think or see in your mind the number 100. You can imagine that you write number 100 on the school board, then erase it with a sponge and write 99 and so on. Additionally, you can speak a number in mind. This exercise can also facilitate sleep.
Read about stress and pregnancy
Relaxing exercise 2:
Relax with a focus on the breath.
Sit or lie down comfortably. To deepen the relaxation you can turn quiet, relaxing music on and light a stick of incense. You have to close your eyes and breathe calmly focusing on the process. This exercise can be performed any number of times. It is recommended especially if you have trouble falling asleep and in case of the occurrence of stressful situations.
Read about music therapy
Relaxing exercise 3:
Your safe place.
Please relax and lie down or sit in silence. Then imagine a stay in a pleasant for you and safe place. This can be a quiet beach at sunset, or a clearing in a forest or meadow in the countryside. You have to imagine a walk in surrounding of nature and all the sensations associated with it - the rustle of trees, birdsongs and smell the flowers.
Read about meditation's effects
Progressive muscle relaxation (Jacobson Therapy)The mind can affect the body. Progressive muscle relaxation is an exercise in the opposite effect - by working with the body one can affect the mind.
It has been proved that the progressive muscle relaxation affects not only the body but also the mind. Implementation of this type of exercise is very simple. It is based on conscious relaxation of the following parts of the body, best in the supine position. We focus on them and spin them, maintain tension for some time, and then relax the muscles.
This method is suitable even for people very clipped, but in their case it should be used more frequently.
Phases of the progressive muscle relaxation:
- Tense the selected muscle groups
- Keep the tension for a while
- Relax the muscles
To enhance the effect, while the physical relaxation you can repeat in your mind several times "I am relaxing my muscles", "my muscles are completely relaxed."
Application of the progressive muscle relaxation:
- Stress and tension
- Problems with sleep
Procedure of the progressive muscle relaxationIt can be very effective even if it is hard for you to really relax. This relaxation method is used in some cases hypnotherapy.
Lie down comfortably in the warmth, peace and tranquility
Close your eyes
Focus on your right foot – tense it and relax several times, until you feel a complete relaxation. You can speak in your mind to enhance relaxation "my right foot is relaxing"
Do the same thing with the left foot
Subsequently with the calves
Right calf and then the left calf
Both legs at the same time
With the buttocks
With the belly
With the back
With the thorax
With the arms
With the forearms
With the neck
With the face (note, forehead should be cold, not hot!).
With the whole head.
Your entire body is now completely relaxed, pleasantly lazy, heavy and warm, and you're mentally relaxed.
Repeat this phrase a few times in your mind.
Feel, how you gently immerse into the bed. Feel the pleasure of your relaxation.