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5 Easy Ways to Relax – Instantly!

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5 Easy Ways to Relax – Instantly!

Stress is a normal part of living. Over
time, stress can chip away at your mind and body and cause a slew of negative
physical effects such as high blood pressure, chronic headaches, and increased
heart rate, just to name a few.

That’s why it’s a good idea to
take at least five minutes, even if it’s at your desk, to de-stress in the way
most comfortable for you. The University of Michigan’s Center
for Spirituality and Healing
recommends aiming for 20 minutes per day, once or twice
per day, to relaxation and/or meditation. If you do this habitually, increasing
your time to 20 minutes, you can actually develop the ability to shift into a
more relaxed mode in the midst of stressful situations.

These relaxation techniques can be performed in just a few minutes just about
anywhere.

Stress
Exercise #1: Full-Breath
Instant Relaxation

Link: http://www.stress-relief-tools.com/instant-relaxation-exercises.html

  1. Begin by exhale deeply, letting
    all the air out of your lungs and abdomen.
  2. Inhale slowly, expanding the
    abdomen.
  3. Continue inhaling as you expand
    the middle chest.
  4. Continue inhaling as you expand
    the upper chest.
  5. Hold for a few seconds.
  6. Exhale in reverse order, slowly
    and smoothly. Continue for as long as it feels comfortable. Focus your mind on
    your inhales and exhales. Be gentle with yourself.

Stress
Exercise #2: Meditation

Link: http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot

 

  1. Sit
    up straight with both feet on the floor. Close your eyes.
  2. Focus
    your mind and recite a positive message – whatever words make you feel relaxed
    – such as “I love myself” or “I feel at peace.”
  3. Put
    your hand on your stomach to sync your message with your breathing. Put all
    distracting thoughts out of your mind.

Stress
Exercise #3: Yoga
Asanas

Link: http://www.shape.com/lifestyle/mind-and-body/20-simple-stress-relief-techniques

 

Yoga is
a great way to relieve stress, and this pose can even be done at your desk.

  1. Sit
    up straight in your chair, legs crossed.
  2. Place
    your right hand down and grasp the side of the chair, resting your left hand on
    your right knee.
  3. Inhale
    for four to eight counts, lengthening your spine as you breathe.
  4. As
    you exhale, begin to twist toward your right hand (without straining your
    neck)
    . Hold this position for four more full breaths, lengthening your spine on
    the inhales and deepening your twist on the exhales, if it feels comfortable.
  5. Repeat
    on opposite side.

Stress
Exercise #4: Focus
Your Senses

Link: http://www.shape.com/lifestyle/mind-and-body/20-simple-stress-relief-techniques

 

For a
few minutes, try being conscious of what is going on around you in the present.
If you have the time, go on a short walk and get your mind off your problems.
If not, then focus on your senses, what you see, feel, smell, and hear. If done
daily, you will feel a difference in your emotional and physical well-being.

Stress
Exercise #5: Multi-Task to
Relax

Link: http://www.stress.org/take-a-deep-breath/

 

Relaxation
techniques can be practiced almost anywhere and at anytime during the day.
Meditate while you’re commuting on public transportation or waiting for an
appointment. Practice your deep breathing while you’re working around the
house. Try focusing your senses as you walk to and from your car or as you take
the stairs instead of the elevator. If you know tai chi or yoga techniques, you
can fit those in at the office or in the park at lunchtime.

If you
make time to practice relaxation during the day, you’ll soon find yourself
feeling better and looking at the world with a more positive attitude. Your
body and your mind will thank you for it!

 

Sources:

Brain Injury Survivors Guide

Stress-Relief-Tools.com

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