3 Short Relaxation Techniques That Will Relieve Stress

How successful are you at fighting stress? How often are you told that you need to rest and relax?

In this article, we'll cover some simple ways to get rid of stress, which is suitable for both children and adults.

The techniques are as simple as possible, they do not require any help or special training.

Breath

Remember how in the movies doctors, cops, and firefighters in any confusing situation recommend that heroes, first and foremost, breathe deeply, regularly, and quietly? In stressful situations, the body lacks oxygen and breathing intensifies. Therefore, the first thing you need to do is ensure that your brain and periphery have access to oxygen.

Breathing in the square. Find with your eyes any rectangular object. Look in the upper left corner, inhale counting to 4, transferring your gaze to the upper right corner. Hold your breath by counting to 4. Look down into the right corner. And it expires, again counting to 4 and shifting its gaze to the lower-left corner. Hold your breath until 4, move your gaze to the starting position. Continue the exercise for 5–10 minutes.

Diaphragmatic breathing. Occupy a comfortable position. Keep a hand on your chest and the other one on your stomach. Take a deep breath. The hand on the chest practically does not move, and the one on the abdomen must make oscillating movements. Exhale through the mouth. Thus, you will breathe with the diaphragm.

Jacobson muscle relaxation

An American doctor noticed that after the imminent contracting of the muscle comes the relaxation phase. The contraction of the muscles is caused by restlessness, and their relaxation leads to emotional relief. It is an effective technique especially for those who practice sports. So, contract the muscles for 10–15 seconds and watch for the next 10–15 seconds as they relax.

Start with breathing, focus on the sensations in the body. Thoughts are calm, breathing balanced.

The neck. Raise your shoulders up and in this position pull your chin towards your chest. Bend your head back, turn it slowly from side to side. Then relax him.

Face. Open your mouth wide and raise your eyebrows as high as you can, as if you're surprised. Then he narrows his eyes tightly and wrinkles his forehead and nose. Strongly lower your jaw, lowering the corners of your mouth.

The chest. Take a deep breath, hold your breath for a few seconds, and exhale. Listen to your sensations.

Back and abdomen. Join your shoulder blades, arch your back. Strongly contract the abdominal muscles.

Feet. He contracts his thigh muscles, keeps his knee half bent. He pulls his fingertips towards himself and from himself. He stretches his leg hard, squeezing his toes.

Repeat the complex 3–4 times. Each time you relax, focus on how strong your muscles, your whole body, are relaxed, on the feeling of lightness. With each repetition, you will have a deeper feeling of relaxation.

Conscious meditation

This exercise involves a risk - if the position is too comfortable, you have a good chance of falling into a deep sleep. Therefore, maximum vigilance! The technique helps to relax and concentrate. There are always a lot of processes going on in our bodies that we are not aware of. The ability to listen to many helps them to reach a new level of awareness of reality.

1 Occupies a comfortable sitting or lying position. If you are seated, sit with your back straight.

2 Breathing - regular and deep. Imagine how with each breath the tension and anxiety leave you. If you feel uncomfortable, change your position for complete relaxation.

3 Focus on your toes. Watch for any sensations in that area. Imagine concentrating your breath there and your fingers filling with energy and warmth.

4 After total relaxation of this area, orient the upper body breathing through the legs, pelvis, back, abdomen, chest, arms, neck, face, and up to the head.

5 Consider the feeling of relaxation, warmth, and peace throughout the body. After that, you will be full of strength and energy so that you can cope with any task.

It is important to know that these and other relaxation methods have a cumulative effect. If you perform these exercises daily for at least 2 months, your body and mind will get used to this condition.