It has been found that those who relax and meditate for a while can do the same job with lesser errors. You can also be more confident, focused and attentive for your upcoming interview when you relax for a while.The mind and the body are interconnected and hence many relaxation techniques relax both the mind and the body. There are also ways that can relax the body and the mind individually. Below are 20 ways that will help you heed to your body’s and mind’s wishes of relaxation. Know 20 ways to relax your Mind and Body by which you will be able to recharge yourself and also reduce stress, anxiety and fatigue as well.
1. Optimising the breathing pattern
You can relax both the mind and the body by relaxation yourself by using your breath. Inhale deeply at the count 4, and then exhale for the count of 4. Practice the breathing technique a few times and see how relaxed and focused you feel again.
You can also take the slow, deliberate and deeper breaths in order to relax.Yoga has a number of exercises that use breathing for relaxation (including AnulomVilom among others), and you can practice any one of these to reduce stress.
2. Warm bath or warm soak
The healing properties of the baths have been useful for physicians from centuries. Warm baths provide for a raise in the body’s temperature and its heart rate. In order to overcome the heat and to dispel it, the body perspires more, and during the processes also releases the toxins and hence becomes healthier. A warm bath can optimise blood circulation, lower and optimise the blood pressure, remove all the accumulated lactic acid from the muscles and also lower pain.
3. Soothing music
Listening to soothing music, like the Indian classical music, lessens the stress response of the body. Our body releases the hormone cortisol in times of stress that increases certain metabolic reactions in order to combat stress. Cortisol over-secretion may eventually weaken the immune system. Music controls and lowers the secretion of the hormone and helps you feel happier, while also strengthening the immune system.
4. Mindful Meditation
The thoughts of a person may be wandering and there may be a deficit in attention and focus. Mindful Meditation is a simple way to bring the thoughts, attention and focus to the present moment. Meditation will not only help you be more attentive, it will relax your body and mind and improve and optimise your breathing pattern.
5. Write down your feelings
Not sharing your emotions and feelings may be a cause of stress. You can pen down your emotions and feelings in order to feel more relaxed. Keep a journal and write your thoughts, experiences and the events of your life. You will be able to live more by tracking your daily emotional instances as the practice will reduce both depression and anxiety that are bad for health.
6. Guided imagery
The imagination technique is based on the concept that you feel better and more relaxed when you imagine yourself in a “happy” kind of setting. There are the scripts, audio tapes and teachers that can help you practice the technique better.
7. Yoga for body relaxation
There are ample of Yoga asanas and techniques that will help you relax any specific body part you like, for instance, the hands and the legs among others. There are also asanas that relax the whole body, for instanceTadasana and Balasana.Yoga can be learned at the yoga centres or through books, CDS and online videos.
8. Progressive muscle relaxation
The progressive muscle relaxation technique involves the tensing of a group of muscle when you breathe in, and their relaxation when you breathe out. The technique reduces both stress and anxiety. You will have to learn about the different muscle groups. The audio libraries will help you out.
Walking in the garden or outdoors can bring to your body lots of fresh air, and will help you relax. Walking is also a brisk exercise and you can do it for one hour every day to have good health. People have been able to get rid of the anti-depressants when they have inculcated walking as a habit in their routine.
You can indulge in any kind of indoor or outdoor sports activities that you like and get yourself relaxed. Sports activities are great stress busters and improve health when practised regularly. The body secretes endorphins ( a kind of chemical neurotransmitters) that enhance the feel-good feeling.
Indulging in a hobby or act that you like will help you feel more relaxed and satisfied with life. Hobbies like playing cards, crosswords solving cooking, knitting, gardening and socialising among others are healthy distractions and take away the stress and anxiety temporarily.
A back or body massage will improve the circulation of blood inside the body. It will help you get more relaxed. You can also ask someone to give you a back rub.
13. Try the warm drinks not having caffeine
Any drink that contains alcohol or caffeine will make you more stressed. Alternatively, any warm drink that does not contain these substances will lower your anxiety and will relax your mind. Warm milk and the herbal drinks are quite easily available and can be used towards relaxation.
14. Note down the day’s accomplishments
You should note down the accomplishments that you made, and the achievements you had during the day.The practice will help you feel better. This is so because you will be focusing on the positives and will stay away from the negative thoughts.
15. Decide your action plan for the day or week in advance
We feel more stressed and anxious when there are a plethora of tasks to accomplish. We can classify the tasks, rank them according to priority and do them one-by-one, in a well-planned way. Making the day’s or week’s action plan in advance will reduce stress and anxiety and will make you feel better.
16. Be realistic about your strengths
We need to take a realistic and practical view of our strengths and weaknesses as we may feel stressed otherwise. Know what you can and what you cannot do. For instance, you should spend according to your financial situation and try to save as much as you can. This will help lower the financial stress that might affect you negatively when you are not managing the “financial” aspect or part of life adequately.
17. Bath at least once during the day
You must bath in the morning every day, in order to stay focused and relaxed throughout the day. A soak in lukewarm water that has the essential oils) sharpens the memory, boosts the mood and reduces stress. The warm baths can also induce sleep, which is often necessary to reduce stress and anxiety.
18. Practice hygiene
Brushing the teeth two times every day and practicing hygiene in all walks and aspects of life will help you reduce stress. The hygiene related habits will also help you stay away from many diseases that occur because of the microorganisms around us.
19. Stay away from the artificial or virtual world as much as you can
We need to connect with nature in order to feel relaxed and be healthy. Excessive indulgence in computer usage or watching of digital content on digital and technological devices will take you away from nature and will increase stress in life. Only use the machines and computers when you have to and also reduce your TV watching times. Instead, try being in the home’s garden or other naturally aesthetic areas and places in your free time.
Sometimes a low amount of sleep can also result in stress. You can take a 10 to 30-minute catnap in order to feel refreshed and energised once again. Naps improve the state of both mind and body. Other benefits include improved cognitive thinking, better memory and a boost in creative thinking.
Relaxation means calming of both body and mind. While the relaxation of the mind makes you more peaceful and harmonious, relaxation of the body may reduce the tension within the muscles and make them flexible, among other benefits.