6 easy relaxation techniques to combat stress

We show you how to perform relaxation practices to improve your psychological well-being.

There is no doubt that the human body has a great capacity to adapt to situations in which it is convenient to take action.

The hormones that are secreted by the endocrine system and the way our brain interprets which are the moments in which we have to move fast make us able to face stressful situations with a good performance.

However, our day-to-day life sometimes loads us with an excess of responsibilities and inoculates us with too high doses of anxiety. That is why it is useful to know some relaxation techniques for stress.

When should we use relaxation techniques?

The first thing to keep in mind when considering the introduction of relaxation techniques in our lives is that, unlike the use of psychotropic drugs, relaxation techniques can be used to relieve stress, relaxation exercises have no side effects. Their power and effectiveness in combating anxiety are based on the self-regulationthat is to say, the possibility of performing actions through which we modify the way in which the chemical substances that our body generates naturally are secreted.

Therefore, relaxation techniques are a way to relaxation techniques are an intelligent way to take advantage of the mechanics that govern the human body for our benefit, instead of "cheating".instead of "cheating" by introducing substances in the form of injections or pills. Thus, the only cost of using relaxation exercises is some time and minimal effort.

Fighting much more than stress

In fact, these techniques to combat stress can be used even when we do not notice being stressed, as they can be introduced in our daily routine simply to prevent the appearance of anxiety problems and, why not, to feel better and more rested.

But relaxation techniques do not have to be used when we experience stress. We must be clear that stress is something natural and can be present at such low levels that, in fact, it is useful to us. There is a reason for something called eustress, or positive stress.

When we should use the resource of relaxation exercises is when we notice that stress levels are high enough and are maintained long enough to have a negative impact on our quality of life.

Some examples of when to use them:

• When we have been noticing for several days an anxiety that gives us problems.

• When we go through a stage of grief or loss.

• When experiencing work stress or Burnout Syndrome.

• When stress causes us to engage in obsessive behaviors, such as biting our nails or touching our hair all the time (trichotillomania).

• At times when we feel harassed in some way (harassment at work), conflicts with neighbors, etc. Of course, the relaxation techniques have to be accompanied by the measures that make us stop suffering that harassment.

• In stages in which there is a bad family climate or problems in the couple's relationship.

• When the amount of tasks and responsibilities overwhelms us, or when we have problems to reconcile professional and personal life.

The benefits of relaxation exercises

The benefits of using relaxation techniques depend, in part, on the type of exercises we use. However, in general terms the benefits that we will obtain by putting relaxation techniques in our lives are the following ones:

• They lead us to a sense of well-being.

• They give us more control over what is happening in our body.

• They reduce Blood pressure.

• They help us to break the vicious circle of negative thoughts.

• They improve our self-esteem.

• They help us feel more prepared to face new situations.

• They reduce the levels of cortisol (the stress hormone) in our blood.

• They help us to fall asleep.

• They reduce muscle tension.

• Some techniques improve blood flow to large muscle groups.

Relaxation for the day to day (and step by step)

These are relaxation techniques that you can use every day, making them part of your routine.. As they are simple and easy to follow, you can learn them on your own after several weeks of practice, although you should know that there is also the possibility of learning other more complex training proposals for which you would need an instructor who is physically at your side when you are going to do them.

The best times to do these relaxation techniques are just after waking up or before going to sleep. Remember that it is it is convenient to perform them in quiet and secluded places and you should wear comfortable clothes while you follow these steps.

1. Breathing with the diaphragm

Many times, the simple fact of modifying the way we breathe will trigger a series of processes in our body that will make anxiety decrease significantly. This, added to the fact that relaxation techniques related to breathing are very easy to perform, makes diaphragmatic breathing an ideal exercise for beginners..

The aim of this technique is to make you learn to pay attention to your breathing and train yourself to breathe optimally, making the abdomen more important than the chest.

The steps to follow to perform this technique are as follows:

• Lie down on a flat surface facing upwards and keeping a straight posture, but without contracting your muscles.without contracting your muscles. You can also sit on a chair so that your thighs are parallel and form an angle of 90 degrees with respect to the trunk.
• Place the palm of one of your hands on your chest and the other on your abdomen.. For 20 seconds, direct your attention to how the breath causes these two areas to move.
• The fact that the chest moves much more than the abdomen is a sign of shallow breathing.This often causes us to lack oxygen even though we are not aware of it.
• For at least 3 minutes, you should guide your breathing so that the hand resting on the abdomen moves more than the hand on the chest. than the one on the chest. To achieve this, inhale deeply through your nose for about 5 seconds and hold the air in the belly area for a couple of seconds. Then exhale through your mouth for another 5 seconds.

Meditation

There are many ways to perform meditation, but here you can see a variant that is especially easy to perform.

For this relaxation technique you will need to sit (not lie down) in a comfortable chair and start following the steps described in the diaphragm breathing exercise. While directing your attention to your breathing, you should mentally recite a phrase such as "I relax", "I calm down" or some other phrase that evokes the action of leaving anxiety behind. You can recite this phrase at the end of each exhalation.

Remember, too, that meditation can offer you many other benefits.

3. Guided imagery

This relaxation technique borrows the method followed in diaphragmatic breathing but, in this case, your attention will be directed towards an imagined scenario that conveys peace and calm, your attention is directed to an imagined scenario that conveys peace and calm.. Therefore, when you want to approach it, it is better if you have practiced diaphragmatic breathing before, which is an easier exercise, although this relaxation technique is also simple.

The steps to follow are as follows:

• Use the first minute to follow the instructions given for diaphragmatic breathing.. You can play relaxing music in the background, or use recordings with the sound of rain.
• With your eyes closed, imagine a natural environment that helps you to be relaxed, such as a garden full of flowers.such as a garden full of flowers. Make this image very vivid and detailed, so that it captures your full attention while you continue to breathe deeply.
• Walk through the imagined environment and explore it with all your senses.. Lose yourself in every detail of this scene: the colors of a flower, the feel of the leaves, the rays of the sun on the horizon, the sound of the birds, etc. Move slowly around the stage as if you had a route set by rails.
• After a few minutes, let this environment slowly fade away as your attention gradually refocuses on your breathing.. When there is nothing left of that image, open your eyes and end the exercise.

4. Quick relaxation exercise

This relaxation technique is extremely simple and is meant to be used several times a day.. It consists, basically, that every time you see an object of your choice, such as a vase of flowers in your living room or a decorative figurine, perform three or four deep breaths in a row while you notice how all your muscles relax.

Although this exercise is very short, it is important to focus your attention on your breathing and not get distracted during the process. You can also imagine a relaxing image (such as a lonely beach or a tree in a garden) while you do it.

5. Jacobson's Progressive Muscle Relaxation

This relaxation technique was developed by the American physician Edmund Jacobson in the first half of the 20th century, and is still widely used today.

It consists of relaxing the muscle groups of the body in a progressive way, as if it were the path of the body.as if it were the route of a small imaginary train. It is a very useful exercise to reduce anxiety related to physical processes such as sports or following strict schedules. However, doing it will take you longer than the rest, so you should make sure that you have some time in which no one will disturb you.

To perform this relaxation technique follow these steps:

• Lie down or sit down in a comfortable place, making sure your legs and arms are in a comfortable position.making sure your legs and arms are parallel. If you decide to sit, make your palms rest on your thighs. You can use recordings with relaxing sounds. Close your eyes.
• Take a few seconds to breathe deeply with your diaphragm.
• Concentrate on the sensations produced by your right foot.. Visualize it through your imagination and, when you notice that all your attention is on it, tighten the muscles of that part of your body making your foot tense for 5 seconds.
• Make all the muscles of the foot completely relaxed again.. Concentrate your attention on the feeling of calmness in that part of your body for about 20 seconds.
• Repeat this process with your other footRepeat this process with your other foot, the calves and thighs of each leg, your abdomen, pectorals, arms, hands, back, neck, jaw, face and scalp.
• Breathe deeply for 20 seconds and open your eyes.

6. Mindfulness

Mindfulness is becoming very popular because of the ease with which it can be adapted to various situations and, although practicing it offers many advantages, it can also be an excellent relaxation technique.

In this article on Mindfulness exercises you can learn about several proposals for easy-to-follow exercises.