The Benefits of Relaxation Techniques
(Including a relaxation workshop)
Trainers could be very easily projected to stress situations due to the demanding nature of their job. If you are tense and your audience become aware of this you won't be able to get anywhere with them neither in terms of having their active participation nor trust. In a sense, you need to feel comfortable so that they would feel the same. Therefore, rendering to relaxation techniques can reduce your stress symptoms and help you enjoy a better quality of life.
Relaxation isn't just about peace of mind or enjoying a hobby. Relaxation is a process that decreases the effects of stress on your mind and body. Relaxation techniques can help you cope with everyday stress and with stress related to various health issues. Whether your stress is spiraling out of control or you've already got it tamed, you can benefit from learning relaxation techniques. Learning basic relaxation techniques is easy. Relaxation techniques can be done just about anywhere. Explore these simple relaxation techniques and get started on developing your life and improving your health.
Practicing relaxation techniques can reduce stress symptoms by:
Slowing your heart rate
Lowering blood pressure
Slowing your breathing rate
Increasing blood flow to major muscles
Reducing muscle tension and chronic pain
Improving concentration
Reducing anger and frustration
Boosting confidence to handle problems
Relaxation techniques involve refocusing your attention on something calming and increasing awareness of your body. It doesn't matter which relaxation technique you choose. What matters is that you try to practice relaxation regularly to reap its benefits. There are several main types of relaxation techniques, including:
Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to relax and reduce muscle tension. For example, you may imagine a peaceful setting and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.
Progressive muscle relaxation. In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation. You become more aware of physical sensations. One method of progressive muscle relaxation is to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You can also start with your head and neck and work down to your toes. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.
Visualization. In this relaxation technique, you form mental images to take a visual journey to a peaceful, calming place or situation. During visualization, try to use as many senses as you can, including smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about such things as the smell of salt water, the sound of crashing waves and the warmth of the sun on your body. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.
Other common relaxation techniques include:
Hypnosis
Relaxation exercises
Massage
Meditation
Tai chi
Yoga
As you learn relaxation techniques, you'll become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment you start to feel stress symptoms. This can prevent stress from spiraling out of control. Remember that relaxation techniques are skills. And as with any skill, your ability to relax improves with practice. Be patient with yourself — don't let your effort to practice relaxation techniques become yet another stressor. If one relaxation technique doesn't work for you, try another. To get the most benefit, use relaxation techniques along with other positive coping methods, such as exercising, getting enough sleep, and reaching out to supportive family and friends.
To get started now are you ready for a relaxation exercise? Let's go; memorize or do the following instructions:
Relaxation isn't just about peace of mind or enjoying a hobby. Relaxation is a process that decreases the effects of stress on your mind and body. Relaxation techniques can help you cope with everyday stress and with stress related to various health issues. Whether your stress is spiraling out of control or you've already got it tamed, you can benefit from learning relaxation techniques. Learning basic relaxation techniques is easy. Relaxation techniques can be done just about anywhere. Explore these simple relaxation techniques and get started on developing your life and improving your health.
Practicing relaxation techniques can reduce stress symptoms by:
Slowing your heart rate
Lowering blood pressure
Slowing your breathing rate
Increasing blood flow to major muscles
Reducing muscle tension and chronic pain
Improving concentration
Reducing anger and frustration
Boosting confidence to handle problems
Relaxation techniques involve refocusing your attention on something calming and increasing awareness of your body. It doesn't matter which relaxation technique you choose. What matters is that you try to practice relaxation regularly to reap its benefits. There are several main types of relaxation techniques, including:
Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to relax and reduce muscle tension. For example, you may imagine a peaceful setting and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.
Progressive muscle relaxation. In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation. You become more aware of physical sensations. One method of progressive muscle relaxation is to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You can also start with your head and neck and work down to your toes. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.
Visualization. In this relaxation technique, you form mental images to take a visual journey to a peaceful, calming place or situation. During visualization, try to use as many senses as you can, including smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about such things as the smell of salt water, the sound of crashing waves and the warmth of the sun on your body. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.
Other common relaxation techniques include:
Hypnosis
Relaxation exercises
Massage
Meditation
Tai chi
Yoga
As you learn relaxation techniques, you'll become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment you start to feel stress symptoms. This can prevent stress from spiraling out of control. Remember that relaxation techniques are skills. And as with any skill, your ability to relax improves with practice. Be patient with yourself — don't let your effort to practice relaxation techniques become yet another stressor. If one relaxation technique doesn't work for you, try another. To get the most benefit, use relaxation techniques along with other positive coping methods, such as exercising, getting enough sleep, and reaching out to supportive family and friends.
To get started now are you ready for a relaxation exercise? Let's go; memorize or do the following instructions:
- Get yourself into as comfortable a position as possible. You don't have to cross your legs. If you are planning to relax for a long period of time, try not to slouch too much, but you don't have to keep straight and tall either.
Close your eyes. - Take deep breaths. Don't do huge noisy gasps; breath in through your nose for as long as you feel comfortable, hold it (don't carry on holding it when it begins to get hard; 6 seconds will do), and slowly breath out through your mouth. Remember to be quiet.
- Tense your left leg as hard as you can, then let go of it completely and consciously relax all muscles of the left leg, feeling that they become heavy; repeat then your with you right leg, left arm, right arm then neck, head and chest. You don't have to do it in that particular order, but doing the chest bit last often works best. To help you achieve as full relaxation as possible imagine that the joints are completely loose.
- Imagine you are really heavy, being pulled down by gravity into your seat.
- Imagine a scene. It should include: a pool of some kind- a bed- a seat. It's best to think of this beforehand.
- Imagine you are there. Explore the scene, using each of the three essential items. All the time you are getting heavier.
- Finish your little adventure in a comfortable place, namely, the seat or bed, so heavy you can no longer move anything. Gradually speed up your breathing and very slowly open your eyes.
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