Simple Relaxation Techniques .

By Pauline Mokua Last updated Feb 28, 2022

Simple Relaxation Techniques.

What does relaxation mean?
To relax means to calm the mind and the body, or both.

Mind Relaxation.

Relaxing can calm down your mind and make you feel peaceful and steady. Your body also reacts when you relax. For example, your muscles may be less tense and more flexible.

There are different ways to relax. You may find one or more ways help to calm you down and feel at peace.

Did you know that when the mind is tensed it means a heavy psychological burden to oneself? Uncertainty towards the future, memory loss, mental fatigue, slow reasoning and obsession over problems can lead to the tension of the mind. The following practices can help prevent mental tension and enable you to obtain peace and relaxation.

√Thinking positive.

Train your mind to reject bad thoughts and focus your mind on positive things that brings you joy and happiness. Learn to set aside sour and tense issues till you get a solution.

√visualisation/Meditation

Concentrate on certain experience that brings peace and joy. Imagine an experience with your loved ones. Choose your images and enjoy the details putting some colour and movement; Walk-in those places and situations and you will realise that your mind and mood find a point of quietness and serenity.

√Self-instruction.

Reject troubling thoughts and command to know that ‘You can take care of it tomorrow’ always thinking about something pleasant. Relaxation tips/mind, the mental health charity.

√Social interaction.

Friends and relatives can make you stop thinking negatively, avoid being alone and seek a social group. You can take some time out with friends and family, make a call and chat, play a friendly match all these will ease tension.

√Embrace hobbies.

Practising activities that you love like gardening, dancing, playing games particularly sporting are good methods to help achieve mental relaxation. Also taking time to put your hobby into practice improves your skills and make you a better person.

√Prayer.

Are you that person who never prays? I don’t think, sincere prayers facilitate a great deal of mental relaxation for those who take time to pray. Talk to God just as you would to your father, express to him your fears, sorrows and conflicts through prayers. Claim his promises and blessings and as He promises He will fulfil.
Apart from the six techniques, other options depending on personal experience can also bring about mental relaxation:
-Singing a song or attending a choir.
-Accepting apology wholeheartedly when someone offends you.
-Taking some time alone.
-Carrying out a conversation with 2-4 people.
-Playing with a pet.

Body Relaxation .

Did you know that these days effective work methods make labour lighter and above all more effective?Physical fatigue and repetitive tasks are practically eliminated from all professions.However people complain of tension and tiredness and wish to free themselves from this load.Knowing of simple and practical methods of relaxation is therefore necessary.
The human body is impacted from stress,this resulting in muscular pain, stomach discomfort, headaches,alteration of cardiac rhythm, body weakness among others.The following are ways to attain body relaxation:
Breathing
physical exercise
Bathing
Muscular relaxationHow To Overcome Stress

≅Breathing.

It is considered the tastes and most accessible method to free oneself from rage and tension.You should practice breathing deeply, during that time you work to expand the belly not the chest and breathing out slowly.
When doing this breathing exercise make an effort to smile and set aside things that upset you.Do this when worked out at least 5 to 6 times a day, this will make you feel better.

≅Physical Exercise.

Any form of physical exercise as long as age and personal fitness is not a limit brings about physical and mental relaxation.The exercise should be done systematically and to suit individual’s taste.This is because there are some people who attain relaxation under intensive sport activity while others achieve it through just a calm walk.

≅Bathing.

Water at a favourable temperature provide beneficial effect over muscle relaxation.You should alternate between a cold and warm bath(hydrotherapy)has superior relaxing effect especially on arterial and capillary circulation.You should know that a simple bath add tone to the muscle leaving you relaxed and happy.Sea bathing stimulates the body’s internal glands as well as the general metabolism, this is due to it’s high mineral content.This relaxes the body.

≅Muscle Relaxation.

Progressive muscle relaxation (PMR) is an anxiety-reduction technique which was first introduced by American physician Edmund Jacobson in the 1930s.1 This technique involves alternating tension and relaxation in all of the body’s major muscle groups.
This ensures a systematic loosening of muscles suffering from stress.This makes the body feel good.

Here are 10 ways relaxation can benefit your health:

√Improves Concentration.

If stress begins to overpower your ability to focus, it may be difficult to accomplish even simple tasks. Relaxation techniques can help give you something else to focus on, allowing your mind a chance to clear.

Improves Digestion.

According to our digestive experts, relaxation appears to help those with GI disorders by lessening pain and helping to manage irritability.

Increases Blood Flow.

Relaxation can help your arteries to widen slightly, allowing blood flow to increase. That also increases the amount of oxygen reaching your body tissues.

Lessens Anger and Frustration.

Do your muscles sometimes tense up when you become angry or frustrated? Muscle tension is a sign of stress, and relaxation techniques can help you loosen those muscles and feel calmer.

Lowers Blood Pressure.

As your body reaches a state of relaxation, your breathing becomes slower and causes your body to slow down other functions. As your heart rate slows, your overall blood pressure lowers.

Lowers Risk of Stroke.

According to a recent study, people who coped best with stressful events had a 24% lower risk of stroke. Relaxation techniques can be a beneficial coping mechanism.

Promotes Emotional Well-Being .

Studies have linked chronic stress to killing brain cells. When the stress hormone — called cortisol — is elevated, there can also be a reduced amount of serotonin and dopamine present, and that has been linked to depression.

Reduces Fatigue.

Relaxation techniques, especially when combined with consistent sleep schedules, limiting caffeine and alcohol, etc., can all contribute to getting a better night’s rest. By clearing your mind of stressors before trying to sleep, you may experience less restlessness.

Reduces Inflammation.

Stress can impact your body’s ability to fight off common illnesses, such as colds. Inflammation can build quicker when your stressed, which could alter your body’s immune response. With a weaker immune system and higher level of inflammation, you’re more likely to feel under the weather.

Slows Heart Rate.

Stress can increase your risk of high blood pressure, heart attacks and other heart issues. When your body relaxes, you’re protecting your heart by slowing your heart rate.

Parting Word From Paulie.

It is time to realise that mental tension is better known as stress. Therefore, make efforts to live a less stressful lifestyle, by practising techniques such as learning breathing exercises, doing regular exercise, meditating, writing in a journal, and cultivating relationships. Be more emotionally resilient.

benefits of regular physical exercises.developing a healthy lifestyle