Sometimes we feel overwhelmed by commitments and responsibilities, or our mind processes negative thoughts that lead us to experience intense anxiety. And other times, the pace of our daily lives is so fast that we often reach the evening without even realizing it.
What can we do? We should try to live slowly, a slowness that we can achieve by delegating some daily activities and tasks to others, and by making time for ourselves. However, we are perfectly aware that all this might not be enough. No matter how much we try to counter anxiety and stress, they might strike when we least expect them. This is where relaxation techniques come in, allowing us to immediately clear our minds and regain our serenity.
Benefits of relaxation techniques: everything you need to know
When anxiety and stress take over, our minds are crowded with negative thoughts, and it becomes difficult for us to think clearly. However, there are also many physical symptoms we can experience, such as muscle tension, pain, increased heart rate, and high blood pressure. The relaxation techniques we will discuss shortly allow us to act on both fronts. They offer us the chance to clear our minds and regain calm, to release tension, to lower blood pressure, and to bring our heart rate back to normal.
There are also long-term benefits. Practicing relaxation regularly, every day, and not just in times of need, allows us to learn to manage our emotions with greater awareness and to develop a kind of resilience to life's obstacles. These benefits are crucial because they help us to prevent stress from becoming chronic.
The main relaxation techniques
When we think of relaxation techniques, our minds immediately turn to yoga, meditation, positive visualization, or, why not, a nice warm bath or a walk in nature. All these activities are effective and absolutely deserve to be part of your daily routine. Today, however, we want to tell you about some techniques developed by doctors, scientists, and psychologists, which allow us not only to relax deeply but also to ward off stress and anxiety to live in a state of profound well-being. There are many that we could consider; we have selected 8 of them, considered the absolute best.
1. Edmund Jacobson's Progressive Muscle Relaxation
Progressive Muscle Relaxation, better known simply as PMR, was developed by physician Edmund Jacobson in the 1930s. It involves tensing the body's muscle groups and then releasing them, starting from the feet and going up to the head.
This way, it is possible to act on muscle tensions caused by stress, but at the same time, also to regain one's inner calm. It is a useful technique even in cases of chronic stress or for individuals who suffer from anxiety attacks.
2. Autogenic Training developed by Johannes Schultz
This technique was also developed in the 1930s by a physician, Johannes Schultz. It is based on the idea that it is possible to reach a state of intense relaxation through autosuggestion, that is, by focusing one's attention only on specific physical sensations and letting go of everything else.
It involves six phases, each connected to a precise sensation: heaviness, warmth, heart, breathing, abdomen, and forehead. There are many online videos dedicated to autogenic training, but the best thing to do is to be guided by a professional to learn this technique best.
3. Neal E. Miller's Biofeedback
It was the American physiologist Neal E. Miller who developed biofeedback in the 1960s. A technique that allows one to learn to control certain physiological functions considered involuntary, thus achieving an intense state of relaxation and calm.
The functions that, according to this technique, can be controlled are specifically: heart rate, respiratory rhythm, body temperature, and muscle tension. Both visual and auditory feedback are used to achieve this, and it is necessary to be guided by a professional to learn and master this technique.
4. Feldenkrais Method
This method was developed by Moshe Feldenkrais around the mid-20th century. It is based on performing very simple movements with slowness, calm, and attention to perceive every cell involved in that movement, becoming fully aware of the movement and, with it, of our body. Thanks to this method, it is possible to act on multiple fronts: muscles become more flexible, and coordination can be improved. At the same time, it positively affects the nervous system, thus freeing us from anxiety and stress.
5. Positive visualization developed by Shakti Gawain
Actually, this relaxation technique is very ancient, but it was Shakti Gawain who perfected it in modern times and transformed it into the technique we know today. The underlying idea is to use our imagination to try to influence, obviously in a positive way, both the mind and the body. How? By visualizing scenarios that the subject considers relaxing, positive, and capable of fostering the achievement of their goals. As is easy to understand, there are no scenarios that are suitable for everyone. What is positive for me might be a source of negative feelings for others.
6. Aromatherapy by René-Maurice Gattefossé
Aromatherapy has its roots in ancient times, but it was undoubtedly the chemist René-Maurice Gattefossé who transformed this ancient practice. It is no coincidence that he is considered the father of modern aromatherapy. This technique is based on the idea that essential oils can be used for therapeutic purposes, both to alleviate physical symptoms and to restore one's mental well-being.
In the case of stress and anxiety, the essential oils considered best are: lavender, chamomile, bergamot, and ylang-ylang, but also rosemary and geranium. We can diffuse these oils into the environment with an aroma diffuser, perhaps in combination with breathing exercises or meditation. We can also use them for massages, add them to warm bath water, or apply a few drops directly to the pillow to promote sleep.
7. Diaphragmatic breathing by Herbert Benson
Dr. Herbert Benson is considered a pioneer in the research of relaxation states, and it was he who identified diaphragmatic breathing as an important tool to achieve this result. As the name suggests, this technique involves focusing on one's diaphragm to breathe deeply and consequently release physical as well as mental tensions.
Try sitting in a comfortable position, with your back straight and your feet firmly on the floor. Close your eyes and inhale slowly through your nose, hold your breath for a few seconds, and exhale slowly through your mouth. Repeat the exercise several times, until you feel calm.
8. Music therapy by E. Thayer Gaston
It is difficult to say precisely who invented music therapy or who transformed it into the technique we know today, but what is certain is that E. Thayer Gaston, psychiatrist and musicologist, was one of the first to understand that there was a close connection between this technique and the fight against stress. Music induces a state of relaxation that allows muscles to relax and both heart rate and blood pressure to decrease, while also helping to clear the mind. It allows us to drive away bad thoughts because it distracts us from the worries that afflict us. The mind is, in fact, focused on the music.
Furthermore, it evokes positive sensations and allows us to feel calm and serene. The best music to achieve these goals has a slow and regular tempo, harmonious melodies, and rather delicate sounds, preferably performed with string or wind instruments. Precisely for this reason, many believe that classical music is the best choice; it is an excellent choice, but it depends on the individual. Some, for example, prefer new age music, some prefer light songs with a familiar voice, and some prefer classical music with the addition of nature sounds.
How to integrate relaxation into your daily routine
Who has time to practice relaxation techniques these days! Is that what you're thinking? In reality, it is possible to practice relaxation during the breaks we have throughout the day, however short they may be. Furthermore, it is important to understand that taking care of oneself should take priority over everything else. If you don't have time, you must find it.
Relaxing breaks throughout the day, short but frequent
Believing that it is correct to wait until the end of the day to relax intensely is completely wrong. Anxiety and stress could, in fact, accumulate, which is what we must try to avoid at all costs. Precisely for this reason, it is important to relax during every break we have.
It's even better if these breaks are quite frequent. We can practice breathing techniques and meditation, for example, even during our coffee break, while we are waiting for the bus, or while we are in line at the post office. Try it to believe it; even a few moments allow you to regain your serenity and maintain control of yourself with awareness.
Relaxing breaks even at work
It seems impossible to relax when documents to check pile up on your desk and computer notifications are in the dozens. However, it is precisely during work that relaxing breaks are important, to face every commitment with greater serenity and prevent anxiety and stress from accumulating excessively. So stop, close your eyes, and relax even for just a few moments. You will immediately notice the difference.
Slightly longer breaks in the morning and evening
It is enough to set your alarm clock a little earlier than usual to have time to do everything calmly and consciously. Breathing, yoga, meditation, whatever technique you love to follow, practicing it in the morning offers you the opportunity to start the day well.
The same applies to the evening, of course. It is enough to go to bed about ten minutes earlier than usual to be able to calm the mind and relax the body's muscles, a good habit that allows you to sleep better and rest truly excellently.
Relaxation and stress management: what else can we do
Delegating, making time for ourselves, practicing relaxation during every break of the day; all this is effective and allows us to regain our serenity without difficulty. However, for proper stress management, there is much more we can do. First of all, it is important to find an outlet.
There is no single activity that suits everyone; each individual is like a world apart, different from all others, with unique characteristics. For many, keeping a journal is the best outlet there is, to put emotions down on paper and be able to understand and manage them better. For others, sports activity is the best possible solution; for still others, the best way to relieve stress and tension is their favorite hobby. All that remains is to try some things to figure out what the absolute best activity is for oneself.
Supplements can also help. Not everyone knows this, but there are supplements based on adaptogenic plants that offer the possibility of making our body capable of adapting to stressful situations. Adapting means not succumbing under the weight of stress, but being able to react while maintaining one's serenity and psychophysical well-being.
Manage stress with our MOOD supplement, formulated precisely with two of the most powerful adaptogenic plants, Ashwagandha and Rhodiola Rosea. They are a panacea for mood, inner calm, and both physical and mental fatigue.
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