We live in such a busy world that we cannot afford to rest. If by chance you have some free time, it is good that you put these relaxation and breathing exercises into practice. They are simple techniques that will improve your health, both physical and mental , and will avoid major evils such as stress or anxiety.
- It may interest you: How to sleep fast with 7 simple tricks.
10 relaxation exercises for the body and mind
It is important that, before starting with these relaxation exercises, you know that you will be able to carry them out from start to finish. To help create a pleasant atmosphere , some advice we can give you is to play relaxing music (the one you like the most) or turn off the mobile phone.
The relaxing techniques that we present below are not too complex , so don’t worry if you are out of shape, the goal is to reduce stress. 1. Releasing the diaphragm
The first technique consists of a very basic breathing exercisethat will help us relax the muscles. First of all, close your eyes and concentrate, whether you are sitting or lying down. Place your hands under the chest to feel the breath.
Fill your lungs through the nose and exhale deeply through the mouth until they are completely empty. Repeat the process a few times until relaxation takes over your body. In this way you will release the diaphragm , expel excess energy and regulate your breathing. 2. The sleepy posture
Remember that these techniques will help calm your nerves , so you can practice them before an exam or a job interview. The relaxation exercise that we propose now is ideal to lose your fear.
Sit on a low chair and place your elbows on your thighs. Let your hands hang between your legs and concentrate all your attention below the throat , at the so-called swallowing point. Inhale deeply and exhale as much as you can, swallowing just at the moment when there is no air left in your lungs. You will notice how the throat relaxes little by little. 3. Legs against the wall
Let’s go with a somewhat more complex relaxation exercise, but that anyone can do at home. Lie on your back and raise your legs so they are parallel to the wall. Help yourself control your breathing by placing your hands on your belly.
If you do not feel completely comfortable or comfortable, you can complement the exercise with a cushionbelow the hip. Cover your eyes to concentrate and breathe deeply for a few minutes. To finish this mental relaxation trick, bend your knees and roll to one side. 4. With an open heart
Now we propose a very simple but very effective technique . While standing, open your legs a little and stretch your arms as far as you can. As you open your arms (as if you were going to give a hug), inhale as much air as possible. Then close them while you expel all the air through your mouth. In about nine repetitions you will feel much better. 5. Schultz relaxation exercise
This technique focuses on each part of your body. It is about applying tension in each of them and then letting it relax, until you feel that that specific part is free of any tension.
The Schultz exercise follows the following order : right leg, left leg, abdomen, chest, back, shoulders, neck, nape, and head. When you have repeated the process on each part, take five minutes without thinking about anything for a total feeling of well-being. 6. Palming technique
This method will come in handy if you’ve had a bad day at work, and it’s perfect for relieving tension . Sit on the sofa (or wherever is most comfortable for you) and vigorously rub your palms together to generate heat.
Close your eyes and place your palms on your eyelids, so that your fingers are on your forehead. Now think of something nice or something that makes you feel good. Let yourself be carried away by the effect of heat and darkness, while you breathe long and hard. With this technique you will regulate blood circulation and avoid contractures. 7. Abdominal breathing
To finish, we propose a very easy breathing exercise. Sit in a chair with a hard back and place a book on your diaphragm. Breathe in and out deeply, speeding up the rhythm progressively but without forcing. Remember that you should not fill the chest, but the abdominal area. Repeat the process about five times. 3 more practices to relieve stress
Although these tips that we have offered you will come in handy to drive away anxiety, remember that you can do a lot of activities to relieve stress. We propose some. 8. Yoga
It doesn’t matter if you’re out of shape or not very flexible. There are several types of yoga and some are designed for relaxation, with constant and slow movements that help relieve tension. It is best to attend a directed class to avoid injuries, although you can also practice it at home, and even as a couple.
- To know more: The 10 best yoga postures as a couple (easy and difficult).
8. Tai Chi
It may seem silly to you, but it’s not at all. The slow and harmonious movements of Tai-chi favor the proper functioning of the vital organs and help to release them. Once you have learned all the movements, you can practice it anywhere. 10. Guided Visualization
Also called guided imagery, it consists of imagining a scene in which you feel at peace , be it a sunset, a paradisiacal beach or the top of a mountain. The question is that it be a place where you feel at peace and that you generate clearly in your mind. It works best if you add sensory details like fragrance or sound.