Relaxation can cause felt you tension free & stress relief. To over come the Tensions you must be Relax. You deserve it, it’s good for you, and it takes less time than you think.
All of first Make a list of all the stressful situations which you encounter each day… as big as getting a headache at work to as small as annoyance over a poor doorknob.
Tensions Tips that can be hiding in your body
Finding our hidden tensions and releasing them facilitates health by allowing all of your muscles, joints and organs to reap the benefits of breathing well.
When a body breathes well, the natural movements that occur, promote oxygen-rich blood flow to each and every cell and in turn keep our muscles and joints strong and supple.
Tip #1: Close your eyes and actively try to completely release your butt muscles. Imagine that the deepest layers of muscle are relaxing; the ones right near your butt bones. It may help to visualize these muscles as a fisted hand that is slowly unfurling each finger until it becomes an open palm. Visualizations are a great way of connecting the mind to the body.
If you can discover and let go of any tension in your seat, your inhalations will become deeper and fuller.
Tip #2: I have found that the most effective way to soften the jaw hinge is to imagine that the muscles from the temples to the jawbone have gone completely limp. Ideally you want to create a feeling of complete softness that pervades the entire head, in particular, the back of the neck, the jaw and the throat. If you’ve ever received Novocain at the dentist, then that sensation of complete and utter numbness will come in handy.
The idea here is to allow your jaw hinge to literally be hanging from your skull and then observe your breathing body. Observe any differences in your breath’s ability to affect movement in your lower body. Gradually bring your jaw back to a more normal position but without the tension.
Tip #3: Place your hand over your heart and let out a long sigh. Sighs are exhalations that soothe, and are wonderful for restoring movement to our chest cavity. It’s not just the belly that should be moving when we breathe. Even our most gentle breathing, as when we are resting or wrapped up in a good book, should involve subtle movements throughout the body. Good breathing is a holistic experience.
Quick Ways To Relax
Listen to Music
If you’re feeling overwhelmed by a stressful situation, try taking a break and listening to relaxing classical music. Playing calm music has a positive effect on the brain and body, can lower blood pressure, and reduce cortisol, a hormone linked to stress.
- Fill up the whole of your lungs with air, without forcing. Imagine you’re filling up a bottle, so that your lungs fill from the bottom.
- Breathe in through your nose and out through your mouth.
- Breathe in slowly and regularly counting from one to five (don’t worry if you can’t reach five at first).
- Then let the breath escape slowly, counting from one to five.
- Keep doing this until you feel calm. Breathe without pausing or holding your breath.
Deep muscle relaxation
For each exercise, hold the stretch for a few seconds, then relax. Repeat it a couple of times. It’s useful to keep to the same order as you work through the muscle groups:
- Face: push the eyebrows together, as though frowning, then release.
- Neck: gently tilt the head forwards, pushing chin down towards chest, then slowly lift again.
- Shoulders: pull them up towards the ears (shrug), then relax them down towards the feet.
- Chest: breathe slowly and deeply into the diaphragm (below your bottom rib) so that you’re using the whole of the lungs. Then breathe slowly out, allowing the belly to deflate as all the air is exhaled.
- Arms: stretch the arms away from the body, reach, then relax.
- Legs: push the toes away from the body, then pull them towards body, then relax.
- Wrists and hands: stretch the wrist by pulling the hand up towards you, and stretch out the fingers and thumbs, then relax.
Spend some time lying quietly after your relaxation with your eyes closed. When you feel ready, stretch and get up slowly.
Laugh It Off
Laughter releases endorphins that improve mood and decrease levels of the stress-causing hormones cortisoland adrenaline. Laughing tricks your nervous system into making you happy. However, bursting into a fit of giggles at your desk may not be the most appropriate way to deal with stress.
A large dose of caffeine causes a short-term spike in blood pressure and may cause your hypothalamic-pituitary-adrenal axis to go into overdrive. Instead of coffee or energy drinks, try green tea. It has less than half the caffeine of coffee and contains healthy antioxidants, as well as theanine, an amino acid that has a calming and soothing effect on the nervous system.
Try a Sitting Meditation
To recenter your mind and body, sit on the floor in a comfortable position with a straight back. Look at the second hand of a watch. Inhale for three seconds, then smoothly exhale for three more. Repeat for at least three minutes.
Exercise (Even For a Minute)
Exercise doesn’t necessarily mean power lifting at the gym or training for a marathon. A short walk around the office or simply standing up to stretch during a break at work can offer immediate relief in a stressful situation. Getting your blood moving releases endorphins and can improve your mood almost instantaneously.
Everyone knows stress can cause you to lose sleep. Unfortunately, lack of sleep is also a key cause of stress. This vicious cycle causes the brain and body to get out of whack and only gets worse with time. Make it a point to get the doctor-recommended seven to eight hours of sleep. Turn the TV off earlier, manage your time, and do your best to get into bed. It may be the most effective stress buster on our list.
Accept your stress.
It may seem counterintuitive to accept your stress, but accepting your stressor means that you’re aware of what is causing your stress and what you need to avoid. Accepting does not mean ignoring, but rather that you understand the origin of your anxiety. Realize that your stress is a healthy response to overwhelming stimuli, and that it can be dealt with in an equally healthy fashion.
Reframe your problems.
Sometimes, a stressful situation is just a matter of perspective. Instead of focusing on the negatives and the problems that are causing you anxiety, concentrate on the positives. When you change your viewpoint, you can change your level of stress altogether. Do your best to see things in a positive light, and avoid cynicism at all costs.
Your social network is one of your best tools for handling stress. Talk to others — preferably face to face, or at least on the phone. Share what’s going on. You can get a fresh perspective while keeping your connection strong.
5. Tune In to Your Body
Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels.