Relaxation Tips and Techniques
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Self-care is something that we highly encourage our customers to make a priority in your routine. Especially those are who dealing with stress. Exercising and taking care of our bodies is a form of self-care that helps with providing energy, structure and overall good health. We truly believe in the importance of practicing relaxation techniques even after exercising as this can relax your muscles, reduce post exercise soreness and can ground you.
Here are some suggested tips here below:
Breathing:
Deep, slow breathing can help ease the body's stress response. Deep breathing will send messages to your brain to help with getting you to a calming state. ( 4s inhale- 4s hold-6s exhale)
1. Inhale. Breathe in slowly through your nose for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale by breathing out slowly for 6 seconds
4. It is recommended to practice for 5 to 10 minutes but can be done for at least 2 minutes .
Progressive muscle relaxation: Tense and then release different parts of your body to notice the difference between a relaxed and tense muscle ( examples- shoulder, foot, hands, etc.)
Mindfulness Meditation: Meditation is a mind-based relaxation strategy that can help you relax. Body scanning is a great mindfulness exercise. It helps with improving sleep, emotional regulation, physical tension This exercise is know to help with reducing high levels of stress and anxiety as well. It can allow you to feel more connected with your inner self and emotions.
Visualization: Guided imagery is a relaxation technique that involves focusing on your pleasant or neutral mental images. The idea is to distract the mind by thinking of a place that's calming to you. For an example, my favorite place is the beach. You will paint a picture in your mind of that calming space and think of every detail from the sound, sight, touch, taste and smell of this relaxing place.
Spending time in nature: Spending time outside is good for your mental and physical health. It has been helpful regarding improved sleep, improved focused, mental restoration, provides energy and reduces stress.
Lastly, listening to calm music, using essential oils, massages, taking a hot bath and many other self-care activities that are enjoyable can manage mental health conditions and improving your overall physical health.