| Can't spare a minute for yourself? The truth is you can't afford not! Experts have discovered that taking time to relax on a regular basis - even if it is only for a few moments - is vital to keeping stress under control.
Relaxation will reduce your overall levels of tension while helping you maintain a more positive, healthy outlook on life. Simply put, it's good for your heart, your soul, and your sanity!
There are a variety of proven relaxation techniques that can be done almost anytime, anywhere, in a matter of moments. Try some of these simple exercises to see which ones work best for you.
Muscle tension is most commonly experienced in the back of the neck and shoulders. One easy way to get rid of it is to tighten the neck and shoulders, holding for 5-10 seconds before releasing. Repeat this exercise several times.
You can also release tension in your shoulders by gently rotating them, first in one direction and then another. To release tension in your neck, slowly roll your head from side to side.
The next time you have built up physical tension or are about to enter a difficult situation, take a walk. Walk around your desk, up and down stairs, down a hallway, around the block, or back and forth in your living room. A walk - even a short one -can give you much-needed space, releasing muscle tension and allowing more oxygen to enter your brain and body. It can be amazingly effective.
When you are caught up in a difficult situation and need to calm yourself down, try this: First, push yourself away from your desk, or move away from whatever is causing you to be upset. Then, close your eyes, take a deep breath, exhale, and move back again. This brief break can help release your physical and mental tension, providing a diversion that can help you return to the problem with a better mind set.
Sit or stand up straight. Let out a deep sigh of relief as you allow the air to rush out of your lungs. Don't think about inhaling; just let the air come back in naturally.Repeat this eight to ten times whenever you feel the need for it.
Many people find deliberate slow breathing is very calming and especially helpful before making a speech or encountering an unpleasant situation. Concentrate on breathing slowly and calmly, thinking of your breathing as soothing your entire body. Leaving your breath out for a longer period than normal can also be very calming.
As you breathe in, scan your face, neck, shoulders, and arms for tension. As you breathe out, let your muscles relax, and allow the tension to slip away. As you breathe in, observe your chest, lungs, and stomach for tension. As you breathe out, allow your muscles to relax, letting any tension slip away. As you breathe in, search for tension in your legs, hips, and feet. As you breathe out, feel any remaining tension flow from your body. Continue breathing deeply for one to five minutes, enjoying the overall sense of relaxation.
Praying, listening to soothing music or taking a few moments to be alone have also been found to help people relax. Stretching, closing your eyes and counting to ten, or simply finding something to laugh about may also prove beneficial.
The key is to find the most effective relaxation exercises for you and then practice them regularly. The end result will be a happier, healthier you!
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