Scientific evidence has shown that stress and physical tensions can affect the flow of blood and oxygen, as well as other vital nutrients, through your body. While it is normal for everyone to experience some stress now and then, those who feel stressed most of the time may put themselves at risk for various health problems such as high blood pressure (hypertension), heart disease, gastrointestinal problems like irritable bowel syndrome (IBS), skin conditions such as psoriasis, worsening of pre-existing mental illnesses or depression, altered sleeping patterns, fatigue, trouble concentrating and so on.
Fortunately, there are a variety of relaxation techniques you can use daily if needed. Here is a list of four types of relaxation techniques an average person can use:
- Breathing exercise
- Progressive muscle relaxation (PMR)
- Meditation
- Yoga, tai chi or qigong (the practice of gentle body movements; yoga originated in India; tai chi and qigong originate from different Chinese traditions)
Breathing Exercise: Deep breathing technique
Sit comfortably. Take a deep breath through your nose ideally counting to 4 as you inhale. As you exhale, make a whooshing sound like the letter “s.” Repeat for at least five breaths unless concentrate on doing it more. The key is to breathe deeply enough so that your belly rises with each inhalation and falls with each exhalation. You can use this type of breathing anytime but remember that during exercise it may not be as effective.
Progressive muscle relaxation (PMR)
Sit comfortably with your eyes closed or lie down on a firm surface. Relax each muscle group starting with your fingers and toes and working up to your face, jaw muscles, neck, shoulders, arms, stomach area (including belly button), buttocks/hips (including the “sitting” muscles) and finally moving up through the legs to your feet. For each muscle group, tighten or squeeze that muscle for five seconds and then relax it. Tighten and release several times and spend extra time loosening any areas you feel tense to get rid of built-up stress [stress that typically builds over an extended time]. [Customizable: The instructor can spend more time relaxing in any regions where participants indicate they are particularly stressed.]
Meditation
Meditation can be a very helpful tool in dealing with stress because it gives you a chance to relax and clear your mind. For meditation, find somewhere quiet where you can sit comfortably. Close your eyes and focus on the sound of your breath coming in and out of your nose. Let all other thoughts pass by without dwelling on them or worrying about them. If you feel yourself getting distracted, just bring yourself back to focusing on the sound of breathing. Try it for five minutes a day to see if this makes a difference in how stressed out you are feeling.
Practicing yoga
Yoga is beneficial because it incorporates relaxation into movement. You can do simple poses that help you relax at home or find a class near you. Here’s one example: Sit up straight with your legs crossed, making sure your knees are pointing down toward the ground. Take deep breaths as you lean forward and place your hands on the ground a little above a foot in front of your hips. Lean your torso forward and allow it to go toward the ground while you let out deep breaths. Try holding this pose for five minutes or more, then lean back into an upright position and repeat two more times if possible.
Tai chi
Tai Chi is a mind-body exercise that is very popular. There are many forms of tai chi, but most include slow and fluid movement, and people who practice it regularly report less stress and lower anxiety. It is a form of meditation that has been used for centuries to reduce stress. The aim is to be fully present and to concentrate on the moment. To clear your thoughts, which reduces stress levels in most cases. Your ability to relax using this technique depends on how often you practice it rather than just doing it once a week. All forms of tai chi are suitable for people with anxiety and similar problems, and some forms for those with physical limitations including seniors. However, you may want to try a beginner’s or low-impact version first before moving on to something more intensive.
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