Calm yourself. Take a deep breath. Hold it for a second, then exhale slowly. Breathing and physical activities are one way of relaxing. Feel more relaxed? Here I’m going to teach you different ways to relax your body, mind, and soul. When you’re relaxed, it helps to ease stress. It can also relieve depression, anxiety, and sleep problems.
We all have our days. Some days are worse than others, leaving you stressed out… with so much to worry about.
We all face stressful situations throughout our lives, ranging from minor annoyances like traffic jams to more serious worrying, such as a loved one dying, or a love one’s grace illness. No matter what the cause stress floods your body with hormones. Your heart pounds, your breathing speeds up, and your muscles tense.
- To relax it means to calm your body, your mind, or even both.
- When relaxed, it quiets your mind, it makes you feel more peaceful and calm. Your body also reacts when you’re relaxed. To make a example, your muscles might be less tense and more flexible.
- There’s so many ways to relax. You might actually find one or more ways that helps you to be calm, that’ll help calm you down, and feel at peace.
How can you relax your mind, body, and soul?
There’s so many ways to relax. Some ways are outlined to relax your mind and some to relax body, and soul. With the way the mind and body are connected, many relaxation techniques work on all, mind, body, and soul.
I advise you to try more than one of the following techniques, because there’s many that actually help, with relaxing every part of you. So… try more than one to see which works best for you.
This so called “stress response” is a normal reaction to threatening situations, enhanced in our prehistory to help us survive threats like an animal attack or flood. Nowadays… we rarely face these physical dangers, but challenging situations in daily life can can set off the stress response. We can’t avoid all the sources of stress in our lives, nor do we want to. But there are healthier ways of responding to them.
Our way is to revoke the “relaxation response,” through many techniques. The relaxation response is the opposite of the stress response. It’s a state of profound rest that can be elicited in many ways. With daily practice, you create a wall of calm to dip into as the need arises. Down below I have 6 relaxation techniques that’ll help you evoke the relaxation response and reduce stress.
1.) breath focus.
With this powerful technique, you’ll take long, slow, deep breaths (also known as abdominal or belly breathing). As you’re breathing, gently disengage your mind from distracting thoughts and sensations. Those who have eating disorders… breathe focus is good, and can be helpful to them focus on their bodies in a more positive way. Whether it’s just five minutes of your day for yourself… you can easily slip in a relaxation strategies, and can effectively calm your stressed-out body and mind anywhere at any time. This technique may not be appropriate for those with health problems that make breathing difficultY, such as respiratory ailments or heart failure.
2.) Guided imagery.
For this technique, you bring to mine soothing scenes, places, or experiences and in your mind to help you relax and focus. Make sure to choose a imagery you find soothing and make sure it has personal significance. Guided imagery may help you reinforce a positive vision of yourself, but it can be hard for those who have intrusive thoughts or find hard to conjure up mental images.
3.) Yoga, tai chi, and qigong.
These are three ancient arts, mixed rhythmic breathing with a series of postures or flowing movements. The bodily aspects of these practices offer a mental focus that’ll help distract you from those racing thoughts. These techniques can also enhance your flexibility and balance. But if you Have health problems, and not normally active, have a painful or disabling condition, these relaxation techniques may be to difficult. Before trying… check with your doctor.
4.) Mindfulness meditation.
This practice involves sitting comfortably, focusing on your breathing, and bringing your minds attention to the present moment without drifting into concerns about the past or the future. This way of meditation has enjoyed increasing popularity in recent years. Research recommend it may be helpful for people with anxiety, depression, and also pain.
5.) Repeated prayer.
Silently repeat a short prayer, scripture, or phrase from a prayer while practicing breath focus. Pray everyday, ask God to heal your mind, heal you heart, and your body. Prayers really work. This process may be especially engaging if religion or spirituality is very meaningful to you.
6.) Body scan.
This technique blends breath focus with progressive muscle relaxation. After some minutes of deep breathing, focus on one part of the body or group of muscles at a time and mentally releasing any physical tension you feel there. A body scan can help boost understanding of the mind- body connection. I wouldn’t recommend this if you’ve just had a surgery done and it affects your body image or other difficulties with body image… this technique may be less helpful for you.
There’s so many different techniques, don’t just try one because there’s many more. I recommend sampling several to see which ones work best for you. Make sure to practice regularly for at least 20 minutes, even though just a few minutes can actually help. The longer and the more often you practice these relaxation techniques, the bigger the benefits, you’ll be able to reduce stress in no time.
Relaxing the mind
- Take deep slow breaths. Or try some other breathing exercises
- soothing music
- Practice mindful meditation. The goal of mindful meditation is to focus on things going on right now at the present moment. Example…. listen to your body. Is your breathing slow, really deep, or shallow? What do you hear? Do you hear noises? Such as… traffic, or do you hear just silence? Note what is happening, without even trying to change it.
Write. Most people feel more relaxed after writing down their feelings. One way is to keep a journal near you.
Use guided imagery. With guided imagery, you imagine yourself in certain settings that helps you feel relaxed and calm. You can use scripts, or a teacher to guide you through the process.
Relaxing the body
- Do yoga. You can get books, and videos and do it right at home. In your comfort zone. Or take a yoga class.
- Progressive muscle relaxation. It’s worth the try. This process includes tensing and relaxing each muscle variety. Progressive muscle relaxation reduce anxiety and also muscle tension. If you have trouble falling asleep, this process can also help with your sleep problems. When your muscles are relaxed, and when your body gets the signal that it is okay to fall asleep, you will be asleep before you know it.
Talk a little walk, or maybe some other activity. When you make time to do things you enjoy, can also help you relax. Get a good massage or have someone give you a back rub.
Fix yourself a nice warm drink, that doesn’t have alcohol or caffeine in it. Like some herbal tea or some warm milk.
Instead of being so stressed and angry… remember to relax, take some deep breaths and stay calm. There’s so many techniques/processes, to help with relaxation… and it helps to keep you calm.
Be calm, relax, and breath. Relaxing can help keep you healthy, in both your mind and body, helping you heal from everyday stressors, that life throws at you. Learn to make time just to chill, and also how to best relax.
This video will leave you relaxed for sure. You probably had a long day at work, and need to unwind and relax. Nature sounds, rain sounds, and listening instruments used in the video encourage ultimate relaxation. Try it for yourself….
It really works trust me. Rest your mind, body, and soul. Try out the video from YouTube below.
These techniques, processes, don’t substitute treatment though. If you’re severely stressed, depressed, see your doctor. Seek professional treatment, professional help. These techniques help with mental illness, while being treated and taking your daily medications.
Get the help, and treatment, you need from your doctor… it’s worth it. Remember… it’s okay not to be okay, it’s okay you struggle with mental illness. What’s not okay, is not getting treatment. Not seeking help. Your mental health matters, don’t be ashamed because it could happen to anybody, don’t give up and don’t quit fighting. Get that treatment, get the help, you can beat this!