Meditation, Yoga and Other Relaxation Techniques

Relaxation techniques such as visualization, breathing, progressive muscle relaxation, meditation, deep breathing and yoga help to activate the body’s relaxation response. Practicing these techniques regularly can help lead to a decrease in every day stress levels. It also helps to teach you how to stay calm and collected in the face of life’s challenges.

The Relaxation Response

When the body undergoes a stressful event, a series of hormonal and biochemical changes occur. This is also called the fight or flight reaction, which puts our bodies into alarm mode. The heart rate speeds up, muscles tense, breath becomes shallow, and our immune and digestive systems shut down. The stress response is helpful in emergency situations, but when activated frequently, it puts stress on the body and the mind and creates an unhealthy state.

No one can avoid stress all the time, but there are ways you can learn to manage stress and evoke the relaxation response. It helps reduce stress hormones, brings your system back into balance, slows down your organs and muscles and increases blood flow to the brain. It also increases focus and energy, combats illness, heightens problem-solving abilities, relieves aches and pains, and boosts productivity and motivation. With a little practice, everyone can reap the benefits.

Most stress experts recommend setting a side 20 to 30 minutes a day for relaxation techniques such as muscle relaxation, deep breathing, meditation, visualization, yoga and tai chi. There is no single technique that is best, but many are effective only if they are practiced regularly. Try to choose one that best fits your lifestyle and your preferences.

Starting a Daily Stress Reducing Practice

Start by setting aside a time in your daily routine and schedule it for once or twice a day. It may be best to do your routine first thing in the morning, before other tasks and responsibilities get in the way. Some things you will need before starting are a quiet environment, a comfortable position, a point of focus and a passive attitude.

Deep Breathing

Deep breathing is a good technique to learn because it is practiced in yoga, meditation and visualization. Deep breathing increases oxygen intake and involves not only the lungs, but also the abdomen. It involves breathing from the diaphragm and helps keep stress levels under control. The next time you feel stressed out, take a minute to slow down and breath deeply.

• Find a quiet place where you can sit comfortably with your back straight with one hand on your stomach and one hand on your chest.

• Start by breathing in through your nose as the hand on your stomach should rise and the hand on your chest should move very little.

• Exhale out of the mouth releasing as much air as possible while contracting the abdominal muscles. The hand on your stomach should move in as you exhale, with your other hand still moving very little.

• Continue to breathe in through your nose and out through your mouth as a continuous and steady flow and count as you exhale.

This can be done sitting or lying on the floor. This breathing technique can be practiced anywhere and can be combined with aromatherapy or music.

Muscle Relaxation for Stress Relief

This type of relaxation helps you learn what tension and relaxation feels like throughout your body. This awareness helps you realize and counteract the first signs of muscle tension and stress. This can be practiced with deep breathing for an additional level of stress relief.

• Loosen clothes to get comfortable and begin by breathing in and out slowly

• When you are relaxed, shift your attention to your right foot and slowly tense the muscles, squeezing and holding tightly for a count of 10.

• Relax your foot and focus on the tension flowing away and the way your foot feels relaxed for another count of 10.

• Shift your attention to your left foot and repeat the muscle tension and relaxation sequence.

• Move slowly up through your body continuing with your legs, abdomen, back, arms, neck and face contracting and relaxing the muscles as you go.

Meditation for Stress Relief

Mindful Meditation

Mindful meditation is recommended by many therapists for the management of stress. It reduces anxiety, depression and other negative emotions. It consists of sitting in a comfortable position with your eyes closed and your back in an upright and supported position. Slowly relax the body and be mindful of sensations, moods and sounds. If your mind begins to wander, bring your attention back to your breath and continue for 10 minutes. Some therapists believe that once you have mastered this technique, a person can learn to mentally face threatening or troubling thoughts, such as relationships with a spouse or parent. It helps people deal with negative feelings by letting them pass through them, not so much changes how you feel.

Visualization

This is a variation of traditional meditation and involves imagining a scene where you feel peaceful and able to let go of stress and anxiety. Start by closing your eyes and imagining a tropical beach, quiet wooded glen or a favorite childhood spot. Let your worries drift away while you imagine your restful place. Take note of all the details, such as everything you can see, hear, smell and feel.

 

Repetitive Prayer

Saying or repeating the Lord’s prayer, rosary or chanting a mantra are all thought to clear the mind and induce the relaxation response. You will be more motivated to do a meditation practice if you focus on a word or phrase that is meaningful to you.

Yoga

The most practiced yoga by Westerners is hatha yoga, which focuses on the physical aspects of the discipline. Hatha teaches a series of moving and stationary poses called asanas and the form of breath control is known as pranayama. It trains you to build up a natural response to stress and anxiety and helps you relax. Some benefits of yoga are that it relaxes the mind and body, relieves muscle tension, increases body awareness, sharpens concentration, improves flexibility and strengthens and tones muscles.

Although it is healthy to challenge yourself, don’t push yourself beyond what feels comfortable to avoid injuries. The best way to learn the proper techniques of yoga is to join a group or hire a private teacher.

Tai Chi

Tai chi is a practice that involves a self-paced series of slow, flowing body movements that focuses on concentration, relaxation and the flow of energy through the body. It helps calm the mind, condition the body and reduces stress. The focus is on breathing and keeping your attention in the present moment. Some health benefits of tai chi are that it reduces stress, boosts energy, enhances well-being, strengthens and tones muscles and improves balance and flexibility.