When asked about relaxation time, we usually picture kicking back on the sofa in front of the TV late at night before heading to bed. However, did you know this type of relaxation practice does little to prevent the devastating side-effects that come with stress, such as depression, anxiety, and burn-out? Last year, statistics found that 3 in 4 Americans, or 77% of the population, experience severe stress (read more) that either comes from environmental or interpersonal issues. Most of these affected people have little knowledge on how to not just relax but meditate as well.
Many think meditation is as simple as closing your eyes and thinking of nothing at all, but it can entail so much more than just sitting still for a couple of hours. In this article, you’ll find out various techniques of effective relaxation perfect for your daily routine. To complement your relaxation techniques, check out this article to know more about the usage of essential oils for a better well-being.
Table of Contents
Deep Breathing Exercises
Deep breathing has been used in many fields of work. One of them is healthcare practice. This exercise has been known to reduce pain in patients undergoing labor or those experiencing body aches. Studies have shown that taking deep breaths can mitigate pain (link: https://rightasrain.uwmedicine.org/mind/stress/why-deep-breathing-makes-you-feel-so-chill) because of its implication in our nervous system. Deep, steady breathing triggers the parasympathetic nervous system or the rest-and-digest system, which not only allows our body to calm down but also releases natural painkillers into the system.
In the same way, doing this activity to get rid of stress and replace cortisol with serotonin, a feel-good hormone and one of the natural painkillers of the body. Not only that, but supplying the whole body with enough oxygen, especially your brain, can help you think clearly in times of extreme panic or distress.
To practice this activity, you can:
- Sit comfortably with your back straight.
- Place one hand on top of your chest, or rest them on each side of your legs.
- Try taking in air through your nose and release it slowly through your mouth. Feeling for your heartbeat and observing how it slowly normalizes its beat can also help you ground yourself.
- The length of your inhalation and exhalation should be different. Your inhalation should be 2x shorter than your exhalation.
- Purse your lips while you exhale slowly.
Try Taking CBD Capsules Before Each Session
To start with your proper relaxation sessions, you should set a time of your day dedicated to it. The session should be for about 2-3 hours. Make sure the time is fixed and shouldn’t be compromised. This is the way to develop a habit for the long term.
Before each session, take a capsule or two of CBD capsules. CBD is also known as Cannabidiol, a hemp compound that can help you chill out more easily at the end of the day. It doesn’t cause someone to get high, as it has very little THC amount. The law also considers CBD to be a type 5 substance, meaning it causes no addiction if used consistently.
Most of the products are made from CO2 extracted CBD, but some also use other gases, such as cold ethanol. Oils are the most popular product, but capsules are also created for those who prefer to skip out the ritual of smoking the rolled hemp or the taste of the Cannabidiol oil.
One other technique is called muscle relaxation or progressive muscle relaxation. It’s an activity that allows you to control each group of muscles that you are progressively tightening and loosening during the session. This can also be training to identify any tension around your body that you may not notice otherwise. If you train yourself to have full control of your muscles, you can easily ease tense shoulders or unlock your jaw as early as possible.
To do this activity for the first time, change into loose clothing and settle yourself in a space where there is little noise or distraction. You can then start contracting your muscles on your left foot and hold them for 10 seconds. Afterwards, gradually let the muscles loose. Do the same with your left foot, and slowly move up to other parts of the body, such as the shoulders, back, and jaw.
Visualization Or Imagery
For those with an active imagination, this technique is perfect for doing, even outside a peaceful, suite environment. Imagery or visualization allows your mind to escape into your safe headspace where, as the title suggests. You try to imagine peaceful places, sounds, and scenarios.
Start by closing your eyes and conjuring up a peaceful place or image. Slowly build up the environment. The color of the grass, where a body of water can be found, and even the see of the sunshine all around. As you gradually move forward, add sounds you may associate with peace, such as the chirping of birds or a running body of water. Afterwards, you’re almost ready to try and feel sensations, such as the grass against your toes or how cold the river is.
After a few moments, gradually open your eyes. Don’t be alarmed if time had passed by much quicker than you anticipated or that you started to zone out, yawn, or rub your eyes, as these are normal and desired responses from your body. They signal your brain that the parasympathetic nervous system has been activated, thus calming your heartbeat, lowering your blood pressure, and releasing serotonin in your system.
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