Exercises To Help You Relax
Stress and anxiety are the two symptoms plaguing the modern world. Stress is unavoidable in this competitive environment. Everyone gets trapped into a rat race. There are students trying to be at the top in academics, sports, or extra curricular activities. There are business professionals trying to outshine each other while the 21st century mom is busy juggling career with family responsibilities. All of them suffer from unusual levels of stress. Stress and anxiety lead to a great deal of psychological misery. It also breeds physiological illnesses like heart problems, cancer, or stroke.
Several techniques have been devised to obtain quick relaxation. Some of the relaxation exercises include:
Breathing:-Adopting correct form of breathing techniques provides great benefits to the mind as well as the body. You have got to learn the art of breathing correctly through the diaphragm. This is done in a bid to prevent hyperventilating or rapid breathing which is a common symptom in anxiety attacks. Learn to take in deep breaths through your nose. Then release the breath through your lips which are kept pursed together. The process of inhalation and exhalation should be carried out for minimum 8 times or so to make sure that adequate oxygen enters into the lungs. This exercise must be performed in an erect sitting position.
Exercises for muscle relaxation: You have to learn to tense and relax muscle groups in the right order. When you initially start to tense and subsequently relax muscle groups in an order, every time the muscles will relax automatically more than the previous time. You can begin this exercise sitting in a comfortable chair, and closing your eyes. Take in slow, deep breaths. Tense your right hand muscles up to a comfortable point, and count till five. After that, relax these muscles. The next step is to tense and relax the muscles situated in your lower arm, upper arm, shoulder one by one. Repeat the process with left hand, arm, and shoulder. Then you have to move on to exercise the small group of muscles in your head and face, back, down to your legs and feet.
Limp rag doll exercise: This exercise combines in the breathing exercise steps with adopting a limp rag doll like mind and body. You have got to imagine yourself to be a limp doll. This will help you relax and let loose your entire self. The image of a limp doll is taken as an example. You can use any other image which helps you attain the purpose of relaxation.
Mind quieting exercise: Follow these simple steps to regain tranquility and mental peace.
• Concentrate on your breathing to help bring calmness to your mind.
• When you inhale, do say slowly "I am" directed to your own self.
• When you exhale, say slowly "calm" to yourself
• After your mind achieves the necessary calmness, try to focus completely on your breathing. You may see yourself at this point on a peaceful place. It could be either on a beach or a deserted island.