Your body repairs and thrives when it is relaxed. This is known as operating in your parasympathetic nervous system state, aka "rest and digest" mode. Our modern lifestyle promotes living in a state of sympathetic dominance, which is "fight or flight", aka stressed out mode. Operating is this state too often can lead to various imbalances in your body including poor digestion and sleep, weight gain, hormonal disruptions, and eventually, dis-ease.
As you can see, relaxation is vital for your health and it takes less time than you think!
Here are 10 practices to assist your body and mind into a state of relaxation.
Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive phrase such as "I feel at peace" or "I feel good." Place one hand on your belly to match the phrase to your breaths. As distracting thoughts enter your head, push them away and continue focusing on your phrase and breathing.
Meditate
Take a 5-minute break and focus on your breathing. Sit up straight, eyes closed, with a hand on your belly. Inhale through your nose, feeling your abdomen expand, and slowly exhale through your mouth. Repeat slowly.
Deep Breathing
Slow down and take a few minutes to focus on only one behavior. For example, notice how the air feels on your face when you're walking, or smell the delicious aroma of your coffee before you take a sip. Be aware of the feelings, aromas, and sounds around you.
Learn to Be Present
Share what's going on with friends and family. Sometimes getting another perspective helps you look at things differently and realize that you are not alone. Humans are wired for connection. Getting support can assist you in releasing stress and tension.
Connect with Others
Place a warm heat wrap around your neck and shoulders for 10-15 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles. Breathe deeply and relax
Treat Yourself with Some Heat
A good belly laugh doesn't just lighten the load mentally. It lowers cortisol, your body's stress hormone, and boosts brain chemicals called endorphins, which help your mood. Listen to a comedy channel on Pandora, watch a funny video, read the comics or something funny on Pinterest, or text or call someone who makes you smile
Laugh Out Loud
Create a playlist of songs or nature sounds (the ocean, a bubbling brook, waterfalls), and allow your mind to focus on the different melodies, instruments, or lyrics in the song
Music Soothes the Savage Beast, And You!
You don't have to run to get a runner's high. All forms of exercise, including yoga and walking, can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress
Get Your Blood Flowing
Playing with or petting an animal can increase levels of the stress-reducing hormone oxytocin and decrease production of the stress hormone cortisol. Reduced stress can also benefit physical health. So, find your favorite dog or cat and enjoy their company!
Count Your Blessings
Which of the 10 ways can you begin right away to embrace relaxation as crucial for your health and well-being?
© inHealth Medical Services, Inc. 2020