Health and information – Easy relaxation exercises can reduce stress symptoms and help a person enjoy a better quality of life, especially if they have certain illnesses. Relaxation techniques can be used easily to help with everyday stress.
Whether it’s because of stress associated with various health problems such as cancer and pain or work. Learning relaxation techniques can be applied to everyday life to help manage stress.
Applying relaxation techniques in everyday life can reduce stress symptoms by mechanisms, including:
- Slows down the heart rate
- Lower blood pressure
- Slows down the respiratory rate
- Increase blood flow to major muscles
- Reduces muscle tension and chronic pain
- Improve concentration
- Reduces anger and frustration
- Increase confidence to handle problems
To reap the most effective positive benefits is to use relaxation techniques along with other positive activities, such as exercising, getting enough sleep, and having quality time with supportive family and friends.
What are the types of easy relaxation exercises?
Relaxation techniques can be taught by doctors, therapists, and other health professionals. However, learning some relaxation techniques can also be done on your own. As quoted from MayoClinic, there are several main types of relaxation techniques that are easy to do everyday, including:
1. Autogenic relaxation
This type of relaxation is accomplished using both visual imagery and body awareness to reduce stress. A person can repeat words or suggestions in mind to relax and reduce muscle tension.
2. Progressive muscle relaxation
This relaxation technique is done by focusing on the contraction and relaxation of the body muscles. This exercise helps one to focus on the difference between muscle tension and relaxation.
One method of progressive muscle relaxation is to tighten and relax the muscles of the toes and progressively work up the neck and head. This technique can also be started from the head and neck and worked down to the toes.
In relaxation techniques, it can be done by forming mental images to take a visual journey to peaceful situations and conditions. During visualization, try to use as many senses as possible.
What can be done to apply the above types of relaxation techniques?
To be able to apply the easy relaxation exercises above, you can do various ways as below:
1. Breathing exercises
Taking slow, deep breaths can help relieve stress. Position yourself as comfortable as possible, then take a deep, slow breath. Inhale the air from your nose and let it out through your mouth.
On the inhale, inflate the stomach, and deflate as you exhale. Close your eyes so you can focus more, imagining that clean air is filling your lungs, and dirty air is leaving your body through your lungs. Do this until you feel calm. Breathing exercises like this can relax you.
You can sit on the floor with your legs folded. Close your eyes, calm yourself, and try to get all thoughts out of your mind.
A study shows that meditation, which is done regularly for at least five minutes every day, can improve the electrical conductivity of the brain’s nerves. The effect is, you are less prone to stress and can reduce anxiety.
3. Listening to music
Music has been known for thousands of years as a form of art that has healing properties. Different types of music have different effects. Choose music that calms you and makes you more energized.
Research has shown that music can relieve anxiety, improve mood, slow down your heart rate, and reduce blood pressure. You can also do other relaxation activities while listening to music.
4. Do yoga
Research shows that a combination of breathing exercises and stretching muscles in yoga movements can make you feel better in the mood. Another positive effect of yoga is that it reduces anxiety, making you feel calmer and happier.
Apart from the various methods above, you can also try various other ways of relaxation, for example by watching Korean dramas, sports, playing games, or just doing your hobbies. You can also try aromatherapy, including aromatherapy with a diffuser, to reduce stress.
What are the diseases caused by stress?
If not addressed, stress can cause various diseases. And if you already have a disease, stress can aggravate the condition. Here are some diseases that are thought to arise due to stress.
Stress can cause headaches in many different locations. Can be in all parts of the head, or only one side of the head, which is usually called a migraine. Stress is said to be the most frequent trigger of headaches.
2. Anxiety disorders and depression
A study shows, people whose workload is too heavy are more at risk of developing depression. Presumably, anxiety disorders and depression are linked to stress that lasts a long time.
3. Heart disease
A stressful personality is more at risk of developing high blood pressure and heart problems. Severe emotional stress that occurs suddenly can also trigger a heart attack. When stressed, the heart beats faster and blood flow increases.
Alternatively, stress can increase smoking and overeating, which in turn can increase the risk of heart disease.
4. Premature aging
Do you look 9-17 years older? Stress makes it possible. This has been researched by experts, especially regarding the effects of aging related to cell damage in the body.
Diabetics must be vigilant when experiencing stress. Prolonged stress can worsen the illness. There are at least two effects of stress on diabetes. First, stress can have a direct impact on people with type 2 diabetes, namely triggering an increase in blood sugar levels. Second, stress tends to make people with diabetes not pay attention to the diet they eat, which in turn also triggers a rise in blood sugar.
Getting rid of stress does not have to mean withdrawing from your daily life. Doing relaxation for less than 15 minutes on a regular basis is effective enough to help you feel calmer in dealing with the various problems you are facing.
If you get used to it, over time these simple relaxation techniques will become part of a healthy lifestyle that you apply daily in your routine.
These are easy relaxation exercises that we can share with you. Don’t forget to continue to adopt a healthy lifestyle and eat nutritious foods so that the body remains healthy and is protected from various diseases. Hopefully our writing can be useful for all of you.