1.Abdominal breathing for quick relaxation
Breathing techniques are one of the simplest and most effective ways to quickly restore calm. They do not require any special equipment and can be practised anywhere. Try for example the following exercise:
Sit comfortably or lie flat on your back. Place one hand on your stomach and the other on your chest. Breathe in deeply through your nose and make sure that your stomach rises while your chest remains largely motionless. Breathe out slowly through your mouth. Repeat this for five to ten minutes. Abdominal breathing helps to calm the mind and reduce stress.
2.Progressive muscle relaxation
According to Edmund Jacobson, progressive muscle relaxation is a technique where you tense and relax different muscle groups, one after the other. This helps to reduce physical and mental tensions.
Here’s how it works: lie down comfortably and close your eyes. Tense a muscle group, for example the muscles in your right foot, and hold the tension for about five seconds. Slowly release the tension and concentrate on the feeling of relaxation. Work systematically through your body, from your feet to your head. Consciously tensing and relaxing the muscles improves awareness of the body while reducing stress.
3.Meditation for the mind
Meditation is an excellent way of calming the mind and practising mindfulness. There exist numerous different meditation techniques, with guided meditation often best for beginners: you can for example use meditation apps, or Spotify or YouTube tutorials. A typical guided meditation can last between five and thirty minutes and helps you to clear your mind and find inner peace.
It is particularly important, In our hectic world, to make time to relax on a regular basis. That’s why I would like to introduce you today to some effective relaxation techniques that can help you achieve greater calmness and serenity in your everyday life. Whether yours is a busy job or you simply feel the need to do something good for body and mind, here you can find various techniques that can help.
4.Walks in the great outdoors
Walking in the natural world can work wonders when it comes to clearing your head and relieving stress. The fresh air and surrounding greenery will have a calming effect on your mind.
These are the benefits of walking in the great outdoors:
•Improving your mood: nature has a calming effect on the brain and can alleviate depressive feelings.
•Encouraging creativity: a walk can help you clear creative blocks and develop new ideas.
•Exercise: moderate physical activity is good for the heart and the circulatory system.
Take regular walks in the park or in the natural world. Just 20 minutes may suffice to achieve a noticeable improvement in your mood and well-being.
5.Music therapy
Music has a profound effect on our emotions and can help us to relax. As an example, play special relaxation music with calm, slow melodies to calm your mind. Feel free to close your eyes as you listen to the music.
The sounds of nature, such as rain, birdsong or the sound of the sea can also have very calming effects. Studies have also shown that classical music, especially slow pieces, can lower the heart rate and blood pressure. Create a playlist with your favourite pieces and use it to relax after a stressful day.
Which of the techniques do you prefer? Why not try them all out to see which method suits you best? By integrating different relaxation techniques into your everyday life, you can achieve greater calmness and serenity.
Your body and mind will surely thank you!
©Julia Lassner - Globusliebe