Learn to relax
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The Relaxation Response
stress and tension really come from our mind body and emotional reactions to being caught between flight and fight or the f and f response, an ancient and basic instinct when faced with danger. You either fight it or run from it.
What I am offering here is a form of relaxation, or a relaxation response, this is something that has been developed by health professionals to help you combat stress read more to find out what to do.
Do this exercise regularly…
The relaxation response (RR) is the physiological opposite of, the fight-or-flight response. It decreases the activity of your sympathetic nervous system as it decreases your metabolism, heart rate, and rate of breathing; decreases the blood flow to your muscles; increases the alpha brain waves that are associated with feelings of relaxation and wellbeing; and decreases your blood lactate levels, which are associated with muscular fatigue. These are distinctly different from the physiological changes you experience when you sit quietly or sleep.
Here’s what you need to invoke the relaxation response:
A QUIET ENVIRONMENT. This can be anywhere–home or office. Just be sure to choose a place with no loud noises or distractions.
A MENTAL DEVICE. This is equivalent to using a mantra while meditating. It’s a single-syllable sound or word that you repeat silently or in a quiet tone. It helps you to remove yourself from logical thought and distractions. Using the word ‘one’, is commonly recommended; but a logical play like using snow in the summer and sun in the winter, can also be a useful distraction
A PASSIVE ATTITUDE. This sounds simple and it should be, but people sometimes make too much of it, defeating the purpose. A passive attitude means not focusing on how well you’re doing in the exercise or whether you’re getting the correct response. When either of these thoughts occurs to you, let it go and focus instead on repeating your chosen word.
A COMFORTABLE POSITION. You want to reduce any awareness of your muscles as much as possible. A comfortable chair that supports your head is good. It’s even better if you can lie down.
Here’s how you invoke the relaxation:
1. Sit in a comfortable position in a quiet environment.
2. Close your eyes.
3. Relax your muscles beginning with your feet, then your calves, thighs, lower torso, chest, shoulders, arms, neck, and head. Pay special attention to the muscles in your neck and face, which get very tense.
4. Breathe through your nose, paying attention to your breathing. As you exhale, say aloud or just think about your chosen word.
5. Do this for at least ten minutes–twenty, if you’re able. You can open your eyes to check the time, DO NOT use an alarm.
I suggest that you practice the relaxation response at least once, better twice, a day. People who practice the RR regularly are always enthusiastic about its calming and invigorating effects.
I find it is most effective when done in the middle of the day, and again in the evening. Many people do it just before or after lunch at their desks or at home or just after work. It should become part of your daily routine and it will help you cope with daily stresses in your life on both a physiological and psychological level. You’ll be amazed to find that such a simple exercise that takes so little time can have such an important effect on your body and mind.
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