The benefits of relaxation techniques are well established, from reducing stress to lowering blood pressure and heart rate. But incorporating them into your routine can take some commitment, especially when you’re busy and struggling to find ways to unwind. It’s worth the effort, though — studies show that a little self-care can make you happier and more productive.
A breathing exercise, also known as mindful or deep breathing, is a simple way to calm your mind and body. Sit or lie down in a quiet place and focus on your breath, feeling the movement of your belly rise and fall with each inhale and exhale. If your thoughts wander, don’t fight them; instead, gently return your attention to the rhythm of your breath and repeat a mantra or phrase that resonates with you (like, “I’m relaxed”).
Other relaxation techniques incorporate movement and focus on physical awareness, such as yoga, tai chi and qigong. They’re great for people who like to move, and some are even meditative in nature. Some techniques may be too challenging for people with a chronic health condition or pain, so check with your doctor before trying one.
Journaling is another way to relax; putting your worries on paper can help you understand and process them. It’s also a great form of exercise for the brain and provides a sense of accomplishment when you see your finished work. Alternatively, you can listen to music to relieve stress; just be sure it’s soothing and doesn’t trigger a negative emotional reaction.
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