Your heart beats faster, your blood pressure increases, you notice that your breathing is faster and shallower, you do not feel the increase in the flow of certain hormones, but you do feel the tension and sweat on your skin. It’s stress, you need to relax. 🤥
Here we show you the 3 best techniques to be able to relax:
✅ 1. Diaphragmatic breathing 😤
When we are stressed, the body needs more oxygen and breathing speeds up.
But that is not enough, the oxygenation of the body needs to increase the volume of air we breathe. To achieve this, the best way is between 5 and 10 abdominal inspirations and expirations, slowly and deeply from the diaphragm. Take in air through your nose and blow it out through your mouth, and focus on completely emptying your lungs before breathing in again.
It seems silly, but it is one of the most effective techniques to achieve relaxation in your body and mind.
✅ 2. Progressive muscle relaxation 💪
This technique consists of learning to reduce muscle tension by performing short, low-intensity tension exercises and longer relaxation exercises. This technique has 3 phases:
First, contract and relax your muscles from head to toe. It begins with the face and continues with the neck and shoulders, which are tensed and relaxed three times in this order: forehead, eyes, nose, mouth, tongue, jaw, lips, neck, neck, and shoulders. and the same for the other muscles from the arm to the feet, in an orderly manner.
Second, it consists of mentally reviewing each of the parts of the body worked, to feel how they have relaxed.
Third, the most difficult is to make it easier for calming thoughts to flow into the mind.
✅ 3. Positive visualization 🙄
It is a variation of traditional meditation, and it needs to start the imagination, perhaps activating the memories of scenes like the ones that holidays give us. Feeding the imagination has a reward. The idea is to direct the concentration on positive and pleasant images, recreating situations that we would like to live or remembering happy moments from the past. It is advisable to use the senses to try to imagine the smell, touch and sounds of the scene.
If you do this technique 5 minutes a day, in a week you will begin to feel its effect on you.