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Relaxation Techniques for Stress Management

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Feeling stressed?  Take a few minutes to try one of these relaxation techniques to calm your body and mind.

 

  • Breathing Meditation – Choose a quiet, comfortable spot. Sit with your back straight, neck relaxed and chin slightly tucked in. Rest your hands loosely on your lap or knees. Breathe normally and pick a spot above your navel and focus on that spot with your mind.  Be aware of your breathing and the rise and fall of your abdomen. You may also repeat a mantra, which is a word or phrase you recite over and over to keep your mind focused.

 

  • Visualization – Sit in a quiet spot, close your eyes and use your mind to visualize a calm, peaceful place or situation. Focus on your breathing and the rise and fall of your abdomen with each breath.  Incorporate your senses and include as many details as possible so it feels like you are actually experiencing the situation.

 

  • Yoga – Yoga incorporates breathing techniques, physical exercises and meditation for physical and mental well-being.  It has also been shown to relieve stress, improve mental and emotional health and sleep.  Start with a beginner’s program to learn basic breathing techniques and postures.

 

You may find it difficult to concentrate and remain focused at first, but don’t give up. These techniques take patience and practice.  For extra support, try using a guided meditation or visualization application.  If you do not want to attend a live yoga class, download a yoga app or an online yoga class. 

 

Sources:

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368

https://www.psychologytoday.com/us/blog/living-forward/201806/3-effective-visualization-techniques-change-your-life

https://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot#1