Visualization Techniques - Relaxation Techniques - Countering Stress
Everyone feels tense from time to time. When you fell tense you can practice one of many relaxation techniques. Relaxation exercises can be remarkably effective in addressing stress, anxiety, and other similar concerns. Countering stress requires active use of these techniques.
It’s important to find some method of visualization relaxation techniques to overcome stress problem. Relaxation exercises are easy to learn and implement. But you must practice these techniques to get a benefit.
Relaxation practice can over time produce a generalization of relaxation and a significant reduction in stress and anxiety. The relaxation strategies include various visualization techniques in order to bring positive relaxation response. Relaxation techniques such as deep breathing, visualization, meditation, progressive muscle relaxation, and autogenic relaxation can help you activate our body’s relaxation response.
The relaxation responses includes deepening our breathing, relaxing our muscles, reducing stress hormones, slowing down our heart rate and blood pressure, etc. The relaxation response also increases energy and focus, boosts motivation and productivity.
Health professionals can teach us various relaxation techniques, but we also can learn some techniques on our own. Once we learn how to do one of the exercises, we may no longer require the recorded instructions and we can easily rediscover the enjoyment in life. Learning the basics of visualization relaxation techniques isn’t difficult, but it is important to master the first small step then move onto the next step and so on.
All relaxation techniques involve controlled state of mind and the first step in the relaxation process is learning how to empty our mind.
Some people become very relaxed after their first practice session, but for other is need more practice. Most stress experts recommend 10 to 20 minutes a day for relaxation practice (20-30 minutes for deep relaxation).
Our mind and body need to be working in a harmony. All you need to start relaxation are a quiet environment, a comfortable position and an observant, noncritical attitude.
Relaxation techniques include:
Deep breathing exercises
Deep breathing techniques will surely make us feel relaxed. Use slow deep breathing from your diaphragm for deep relaxation. Lie on your back and put your hand on your stomach. You can keep your left hand on your abdomen and right hand on your chest. Close your eyes and start deep breathing. Start breathing slowly through your nose and count to five. Then breathe out slowly through your mouth, allowing your stomach to return to its normal position. This allows more air to enter your lungs. When you breathe out, feel you are exhaling all your worries and stress.
You may do these exercises also while sitting and standing. For best results a quiet place is recommended, but not necessary. Repeat this exercise for at least five minutes (5-10 minutes). Gentle breathing will have a very calming influence on your mind.
Visualization also begins with a deep breathing and closed eyes. Then you need to visualize the things or moments that evoke a sense of inner peace and contentment. It is important to picture the image in your head and visualize the peaceful scene in detail so that it completely absorbs your attention. Try to use as many senses as you can, including sounds, smell and touch. Visualization helps to create a mental image of a scene in which you are perfectly relaxed. It gives your mind a rest. Visualization techniques include creative visualization, guided meditation, guided imagery, etc.
Progressive muscle relaxation
Choose quite place and do this technique while lying down. With deep-breathing exercises let the tension flow out with each breath. Then, you focus on slowly tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. Repeat the contraction for that muscle that seems particularly tense. Try to practice between 15-20 minutes per day.
In this technique you repeat words or suggestions in your mind to help you relax and reduce muscle tension. This is a combination of visual imagery and body awareness to reduce stress.
Other relaxation techniques include: meditation, yoga, hypnosis, massage, listening music…
Expect your ability to relax to improve as you continue practicing and be shore that all described techniques can be remarkably effective.