Back in the 1920s, a physician invented a specific technique that helped his patients deal with anxiety. From that moment on, the use of relaxation techniques became remarkably popular. Nowadays, there are plenty of different techniques that can help you achieve a state of calmness. So, whether you suffer from a troubled mind, insomnia, depression, or any other kind of problem that keeps your body and mind under lots of stress, relaxation techniques are here to help!
Progressive muscle relaxation
Ever since the physician Edmund Jacobson first developed this relaxation technique in the 1920s, progressive muscle relaxation led to an increase in the use of the word relax (in the sense of becoming less tense, anxious, or stressed). With progressive muscle relaxation, you work on different muscle groups in a particular order. As you inhale, you tense a group of muscles, and then relax this group as you exhale. By practicing regularly, you will learn how to notice the difference between tensed and relaxed muscles in different parts of your body. This, in turn, ensures that you can recognize the first signs of muscle tension caused by a preceding stressor.
Yoga for relaxation
Yoga is another great relaxation technique. It combines breathing exercises with a series of physical movements. It is a full mind and body workout that helps you disengage from your thoughts. As with progressive muscle relaxation, you are fully engaged in the present moment and you pay attention to how your body is feeling, rather than to your day-to-day worries. If you are new to yoga, this relaxation technique can be quite challenging. Fortunately, the right way of breathing can make your yoga sessions a lot more fun, as you create harmony between body, mind, and breath.
Deep breathing exercises
Did you know that the way you breathe affects your entire body? For example, when someone is stressed, their breathing tends to be shallow. Shallow breathing causes various problems like a lack of sleep, and it increases blood pressure and heart rate. In addition, this way of breathing also ensures that you do not fully use your breathing muscles. As a result, shallow breathing often equals a reduced physical ability. Deep breathing exercises, on the other hand, allow your body to release tension and relax. This is because by doing deep breathing exercises, you send a signal to your brain that you do not need to use your stress response. In the end, you will feel more relaxed, enjoy better sleep, and have a lower blood pressure and heart rate.
Another commonly used relaxation technique is meditation. There are various types of meditation you can use when you want to relax. One of these is breathing meditation. This is used to find inner peace and is one of the most basic forms of meditation. Therefore, it is the perfect practice if you are a beginner. To start practicing breathing meditation, you need to find a quiet place where you can completely relax. As soon as you find an upright and comfortable position, start to take notice of the way you breathe, and try to feel where it is going in your body. It is okay if your thoughts begin to wander off during your practice. This is completely normal. Just make sure you bring your attention back, and in time, distracting thoughts will disappear.
Another form of meditation is Tummo meditation. This meditation technique combines breathing and visualization to let you enter a deep state of meditation where you can experience an intense sensation of body heat. Besides increasing your inner fire, other benefits of this form of meditation are a clear mind and improved concentration.
Relaxation techniques of the Wim Hof Method
The Wim Hof Method is a scientifically recognized method that combines multiple relaxation techniques. Based on three pillars, the method already helped tens of thousands of people from all over the world to become happier, stronger, and healthier. By fully committing, doing the specially developed breathing exercises, and regularly exposing yourself to cold, you will be able to experience a range of benefits, including increased energy, a stronger immune system, and of course, a newfound state of calmness. Learning and practicing the Wim Hof Method is easy with our online courses. In addition, try our free mobile app, which forms the perfect companion to the courses. Wait no longer and start practicing these relaxation techniques today!