Women And Beauty

Some Body Relaxation Exercises and Techniques

All of us in a particular time of our lives have to cope with stress. From simple issues such as the annoyance of traffic jams to more serious ones such as losing a loved one, there are many stress causes. Irrespective of the cause, stress triggers the body to secrete hormones causing the speeding up of breath, muscles becoming tense, and the heart-pounding more. The body’s stress retort is a normal reaction that the body has to threatening situations. The response helps us to survive through threatening situations such as an animal attack. While we cannot avoid stressful situations in our lives, we can develop healthier ways that will help us to respond to such situations, one being body relaxation exercises and techniques. We need to have the right equipment and products first. We can always get the best products to satisfy our exercise and relaxation needs from sport equipment stores and companies, one of which you can read about Sewobye. Below body relaxation techniques and exercises are discussed.

Breathing exercises

Regulating and controlling one’s breath through breathing exercises is a powerful way to relax your body and calm your mind. You don’t have to spend time learning yoga. Instead, you can practice the below exercises in minutes, and with consistency and time, you will attain excellent results.

  • Breath counting: This technique helps to relax the body. Sit in a comfortable position while ensuring that your spine is straight. Then have your eyes closed. Start with few cleansing deep breaths. Inhale, and as you exhale, count one. Inhale again and exhale as you count two. Proceed with the count up to five, making sure you don’t exceed five, and instead of exceeding five, start the count all over again. With time you will be able to achieve up to ten minutes of this breathing exercise.
  • 4-7-8 Breathing: This is a quiet breathing exercise that can be performed anywhere. It involves using your mouth to exhale. Start by closing your mouth, then proceed to count up to 4. Breath in through the nose. Grasp your breath as you count up to 7. After the count of 6, let all your breath out through your mouth. Repetitively have this cycle a minimum of thrice a day.
  • Stimulating Breath: This is an old yoga technique that helps with mental focus and energy build-up. Have your mouth closed and relaxed, and with short breaths, quickly inhale and exhale using the nose. You will find yourself making some funny noises which is normal. After you’ve done three cycles, proceed to take a break. Breath normally and then repeat. Begin with 15 seconds and, with time, increase gradually.

Relax your muscles

When you are anxious, your muscles may have some tension or strain. This can even cause it more challenging to manage your anxiety. Through relieving the muscles’ stress, it is possible to reduce your levels of anxiety. Below is how you can ease the muscle tension while you are anxious.

  • Sited in a comfortable and quiet place, have your eyes closed and pay attention to your breathing. Gradually inhale through your nose and exhale through your mouth.
  • Make a tight fist using your hand and tightly squeeze the fist
  • For a few seconds, hold your squeezed fist, noticing all the tension.
  • Open your fingers slowly while paying attention to your feelings. You may perceive a tension feeling leaving your hand. Your hand will eventually feel more relaxed and lighter.
  • Continue with the tensing and releasing of several muscle groups from the feet, hands, shoulder, and legs. You can also work your way up and down your body while tensing the different groups of muscles. Be careful not to tense the muscle in the area you are in pain or are injured, as this may worsen the injury.

Stretching

When we sit all day long, for example, while working at a computer, this tends to create muscle tension. Frequent stretching, such as stretching the shoulders and neck, can help with mental health, chronic pain, and aches. One stretching exercise that can help muscles relax, leading to better mental and physical health, is the chin turns, as shown below.

Chin turns: Start by looking forward, then gradually move your chin to your left while stretching the left side. Hold for about 5 seconds. Return to the center and then repeat the same, now moving the chin to the right. Repeat this about 2 to 3 times.

In conclusion, with the many stressors in our environment, stress is inevitable, but we can manage it with the above exercises and relaxation techniques. This will, in turn, lead to better mental, emotional and physical health.