The Benefits of Relaxation
It’s no secret that Americans live hectic lives. Compared to Europeans, the average American works more and has less time off. With such busy-ness, it’s important to take time out of your day to relax. Relaxation can help you refocus your mind. It can also help you stay in better health.
Why is relaxation so important?
Relaxing is different than doing nothing or just taking it easy. In order to relax you need to consciously ease your muscles. You must stop your mind from going through to-do lists. You need to pay attention to your breathing. By taking time to relax every day, you can:
- Reduce stress
- Lower blood pressure
- Reduce muscle tension and pain
- Help fatigue
- Promote sleep
- Increase concentration
- Improve energy level
Relaxation Techniques
There are several relaxation techniques you can use to help calm yourself, relieve stress and improve your focus.
- Autogenic Relaxation. This refers to relaxation that comes from internal sources. To practice this form of relaxation, sit in a comfortable position in a quiet place. You need to focus on something peaceful or inspiring as you relax. Some suggestions for focus points include a favorite memory, a word or phrase that calms or empowers you, or a soothing visual image. As you meditate on your chosen focus item, control your breathing. Take deep breaths, in through the nose and out through the mouth, and listen as your heart beat slows.
- Progressive Muscle Relaxation. By tensing your muscles for at least 5 seconds and then releasing them, you learn the difference between tense muscles and relaxed muscles. This technique teaches you to recognize when you are tensing your muscles in response to stress or negative emotions. Start with your head and work down to your toes, making sure to relax your muscles for 30 seconds before moving on to the next muscle group. This will help you can learn how to relax your muscles on command and better control your stress.
- Visualization. Just as in autogenic relaxation, this technique requires you to focus on something specific. In this case, you are visualizing a situation or place that is relaxing. You need to include all of your senses in this type of relaxation for it to be fully effective. If you find the beach relaxing, imagine all of the things that fill your senses in that situation. Think of the sound of the wind and the waves lapping on the shore, the touch of the sun on your skin, the warmth from the sun and the sand and the feel of the towel beneath you.
- Physical. There are many ways to use your body to help relaxation. You can do yoga, tai chi, pilates and other forms of exercise that promote stretching, relaxing and proper breathing. Massage is also a great way to relax and ease muscle tension at the same time. The important thing in choosing a physical activity for relaxation is to make sure that you are comfortable while doing it and that it is indeed relaxing and not too physically taxing.
By working in time for relaxation every day, you’ll find that you might sleep better at night and get sick less often. You can also respond better to stress or negative emotions. Your overall attitude and outlook should improve. Relaxation techniques are also great to practice during the work day to help you refocus a busy mind and get a task done.
