How to Relax - Relaxation Techniques and Tips

It is an ironic fact of modern life that even though we try to simplify our lives with modern gadgets and comforts, it is acquiring these very amenities of modern life that leads to stress. After all, these don't come free. It requires hard work to earn the money to acquire the gadgets and comfortable lifestyle we all crave. In fact, most of us are so engrossed in living life at the frenetic pace of our daily routines, that we usually neglect to find the time to just relax. Actually, many of us simply have no clue how to relax. This is where learning relaxation techniques come in handy.

Since stress can be triggered off due to either emotional or physical factors, body and mind relaxation techniques work in tandem to reduce stress. Whatever may be the type of stress that you have, it sets off a chemical reaction in your body, causing your body to release the stress hormones cortisol and adrenaline. This results in an increase in the heartbeat and blood pressure, shallow and rapid breathing, and glycogen being released into the bloodstream – all the classic symptoms of the fight or flight response that our ancestors in the past needed for survival. However, today, we hardly ever need to either fight or flee, yet we feel the effects.

Each time the fight or flight response in triggered off, for situations which are not really life-threatening, in effect it is a false alarm that you are experiencing. Frequent such false alarms result in the stress-related disorder that are so common today, such as high blood pressure, heart disease, disorders of the immune system, insomnia, migraine, weight gain or loss, and so on.

By incorporating relaxation techniques in your life, you will learn how to relax and manage stress better. It is a process by which you learn how to reduce the adverse effects of the challenges of life on your body and mind. The best part is that it is not hard to learn the basic relaxation techniques given below. So, go ahead and explore them and begin experiencing the beneficial effects of improved health by de-stressing.

Tautening and Relaxing Muscles Technique: This relaxation technique involves slowly tautening and then relaxing muscles in each part of your body. First, find a time and place when there are no external disturbances. Put on some soothing music, place a mat on the floor, and lie down on it. Begin by tautening and relaxing your toe muscles, gradually progressing upwards until you reach your neck and head. Tauten each group of muscles for about 5-10 seconds, and release for 15-30 seconds. After you finish going over your whole body, you can do a repeat. And then lie still and just relax, with your eyes closed, feeling your whole body and mind quieting down, letting the soothing music flow over you like a cool breeze.

Mental Imaging Technique: This is a wonderfully relaxation technique wherein you use mental imagery to go on a visual trip to a soothing and peaceful place. Try and include all your senses such as sounds, colors, smells, and even textures. For example, imagine sitting by a mirror-calm, deep blue lake. Feel the gentle breeze, smell the green sap of the grass and plantation around you, think of the silky-cool feel of the lake water. You can either sit in a relaxed position somewhere quiet or lie down to try out this technique.

Yogic Relaxation Technique: This relaxation technique has been in use for thousands of years, wherein you use both mental imagery and awareness of the body for stress reduction. Sit in a cross legged position in a quiet spot, and begin by relaxing each part of your body. Then focus on your breathing, slowing it down. Keep concentrating on your breathing by taking deep breaths in slowly, filling your lungs, then exhaling completely, in a rhythmic manner. Once you get into a breathing rhythm, let your mind wander in a controlled fashion. Imagine peacefulness, calm, and serenity. You could say a word like 'Om' over and over, which is a proven method of inducing relaxation.

Some of the other effective relaxation techniques are:

• yoga
• exercise
• tai chi
• meditation
• hypnosis
• massage

Keep in mind that like any other skill, it will take practice to master these relaxation techniques. Give yourself time and be patient, and before long you will begin experiencing the wonderful feeling of calm that will course through your body and mind.