Get Inner Relaxation – Do you feel stress? do you feel tired? Does your brain don’t let things go? Because stress is the number one enemy of many of us, learning to relax and unwind became paramount. Discover in this article 9 anti-stress ideas inviting to relax. Discover easy breathing or relaxation exercises after a busy day or a complicated week.
First of all, the right conditions for relaxation, the basics of relaxation:
- Wanting to actually relax and unwind : intention matters. Prepare mentally, create an appointment on your calendar if necessary, realize it is crucial for your physical and psychological health
- Light and balanced meal (watch out for excessive coffee or energy drinks, and alcohol of course)
Try to have a regular sleep pattern
- Exercise at least one physical activity throughout the day (cleaning things! Walk half an hour a day, go out of your home…)
- And above all, turn off your laptop, television, computer, tablet computer, even for 15 minutes because you don’t have enough time to take an hour or more every day.
Home specific Solution for your Stress
- Making your interior a calm and pleasant place helps you relax
- Take inspiration from Feng shui to harmonize your interior with simple things like putting away your belongings, having room to move around, fixing small things such as the door that gets trapped, the chair that swings, the crack in the window, etc. plants in the living area, let in the sunlight when it is there and arrange the furniture well
Relax at home
Relax with essential oils
Certain essential oils have soothing, relaxing and anti-stress properties . They bring well-being and relieve anxiety, anxiety and stress.Two ways of using essential oils are the direct application on the skin during a massage for example or the diffuser.
- For application on the skin: dilute the essential oil drops in a vegetable oil.
- For a diffusion: dilute the oil drops in a little water. You’ll see a manual there if the diffuser is electric. You can use a perfume burner.
To unwind , you can use the following essential oils. They have soothing properties, promote comfort and fight against insomnia and nervousness:
- True lavender essential oil (2 to 4 drops in the diffuser)
- Ylang Ylang essential oil (2 to 4 drops in the diffuser or in the bath water)
- Chamomile essential oil (2 to 4 drops in the diffuser or in the bath water)
- Mandarin essential oil (2 to 4 drops in the diffuser)
- Frankincense essential oil (2 to 4 drops in the diffuser)
Have you ever noticed that under stress, breathing accelerates and becomes shorter! Long, deep breathing helps reduce anxiety. The breath reconnects us with the breath, with the vital energy.
Here are some stress-relieving breathing exercises you can do at home to help regain calm and feel calm:
Full and deep breathing exercise
It is a breathing exercise used also in yoga classes.We breathe through the nose sitting straight back (cross-legged or on a chair) By inflating the abdomen the thorax, then the part of the shoulders, inhale. At the expiration, the chest, the chest then the abdomen is brought back by us. We empty all the air. The exhalation is more than the inspiration through the nose only. It takes a while after taking several breaths that are full.
- The lower part: abdominal
- The middle part: the thorax
- The upper part: upper chest, shoulders
- We breathe through the nose only, sitting straight back (cross-legged or on a chair)
Alternate breathing exercise
The energy channels purifies and balances the left and right sides of the body. It is a slow, deep breath. Sitting cross-legged, or in lotus, back we will use the hands to block the right nostril in turn and then the left. Together with your hand open, the index and middle fingers folds; we close the right nostril with the left nostril with the ring finger and the thumb.
- Inspiration is not longer than Expiration.
- We breathe in with the identical nostril that has expired, so the right nostril, for 4 times.
- We obstruct breathing for 4 times.
- We close the right nostril then we exhale with the left nostril for 8 times.
- And we repeat the same thing for several breaths.
- Without blocking breathing, breathing may also be practiced. We’ll therefore pass the numbers 5 and 2 of the exercise above.
This breathing exercise enables us to focus on the technique and thus allows us to let go of what concerns us. We focus on the times of inspiration and expiration.
Relaxing through meditation
Did you know that 10 minutes of meditation a day is enough to provide well-being? Meditation has been practiced for millennia in Asia, mainly in India, the cradle of meditation. In the West, we are beginning to recognize its benefits such as letting go, reducing stress and anxiety, improving sleep, relieving pain.
The pink noise: rest and relaxation
Do you know the pink noise? A friend introduced me to it very recently. Subject to tinnitus, stress and the resulting insomnia, he began to listen to the pink noise before going to bed every night in a bath. Pink noise is a soothing and relaxing sound whose low frequency is similar to the sound of flowing water, or a running stream. It is a soft and deep sound. The feeling of well-being he feels at this time of listening allows him to fall asleep much more easily. It is relaxed and the anti-stress effect lasts for a while after listening.
Relax by letting our creativity speak
Dream catchers and other creative hobbies as art therapy
Yes, because having a activity alleviates a whole lot of stress! Attention is concentrated on the object in question, we reflect, we envision, we change our ideas. You will cheer up once the dream catcher is finished and perhaps also your self-esteem. The creation of objects, creative work may be a good therapy, because depression tends to weaken the image one has of oneself.
So of course, we are speaking to you about dream catchers, but art is also an excellent stress reliever ; relax with painting, music, sculpture etc… And if you do not feel the soul of a creative, start like me, with Art therapy coloring pages that are nothing like coloring pages for kids.
Writing A Dairy
Place our ideas on paper in order to evacuate them. This allows us to proceed. We can free ourselves for others or for a particular person who will not or read your own text, although we do not always dare to say what we have on our hearts. The objective is to release the anxiety or the emotion that one feels. You can try poetry or write a short story a book, For those who have an artist side!
We write an action plan which allows us to free our minds can also write down our objectives, our ideas and stop thinking about it because everything is noted.
Reading A Book
Reading a book clears your mind. It seems that 10 minutes of reading is enough for the body to relax. Diving into a book allows us to escape, travel, imagine and even learn things without forcing ourselves. Reading allows us to completely relax .
How to de-stress through sport
Because we are talking about relaxation here, we will talk about the way, through sport, to relax and relieve anxiety and stress.
Yoga is a complete discipline which harmonizes the body and the spirit thanks to a holistic technique (which takes into account all the dimensions of this Being like the physical, the mental, the emotional, the physiological, the energetic). The word yoga means union. Union of soul, body and spirit. Connected to meditation and born in India thousands of years ago, there are now several kinds of yoga, available to all, beginners, confirmed, adults, children, pregnant women etc..
Soothe you and permit you to let go.Yoga also offers relaxation exercises and breathing exercises Do not hesitate to discover this complete discipline by browsing our various articles on the subject.
Yoga is focused on:
- Postures (asana)
- Breathing (pranayama)
Running or walking, swimming
Practiced out of competition if you are stressed at the idea of being in competition, these complete sports will allow you to relax, to channel your energy positively. So we’re not talking about performance here but regular practice, at your own pace and without pressure.
Relax in a floating bubble
Insulating yourself in a sensory isolation box is a very effective comfort technique that’s been gaining momentum in America for some time.
The principle Of Technic:
Permit float in a box of magnesium salt water. The water is at body temperature and the sensations on the surface of the skin are almost non-existent. We are completely isolated from sound or visual pollution from outside. It’s a moment of comfort where you are able to refocus and meditate. We fully disconnect and the sensation of wins us upon entering the water with the impression of being weightless. It is a really effective anti-stress technique.
Relax in the great outdoors
Since taking a deep breath is sufficient to relax and decompress. The stress of everyday life, kids, work, transportation or the city crowd etc… all these sources of anxiety that cause anxiety and aggravation.
How to simply stress out ?
On your rest or weekends day, do not hesitate to leave town for a couple hours. The countryside, the forest, the greenery are often a few kilometers away. Put on a large coat. It’s gray ? Then you will not tan this time. But taking the time to have a walk in the fresh air will help you anticipate the week. For the ones that are lucky, the mountain is close at hand. And since you have seen some breathing exercises above, take the chance to practice them outdoors.
If you are fortunate enough to live less than an hour from the beach, take advantage of it and try a meditation or comfort session facing the waves, welcoming the power of the ocean! This energy refreshing and invigorating.
Relaxation and relaxation thanks to animals
Horses and donkeys
” The horse is an entirely authentic animal. He has a look: as you are, you are taken by him. You can not cheat with him. If you are not true yourself, nor establish a relationship. Karine Martin, equitherapist and manager of the American Equestrian Therapy Society (SFE).
Horse therapy has gained credibility in recent years, and some psychologists use this technique to treat ailments such as phobias, depression, autism, etc..It’s a creature that establishes a bond, a relationship. It’s a social creature that has the capability to relax and soothe the person in contact.And because we always accept visitors and stables be aware that riding clubs, can’t all have our very own horse.This structure qualifies the donkey as a “generator of serenity”. All is said.
Aimed at children, this park offers educational activities to learn to respect others, to have self-confidence to trust others.
Relax in a cat bar
It consists of relaxing thanks to”ronrontherapy”. The cat, favorite animal of the French, has the reputation of being a”stress-relieving” creature. The “purr” soothes.You enter the cat bar to sip tea or coffee, enjoy a little pastry with the numerous cats, the real owners of the place.
The concept is based on respect for cats. The managers are attached to the well-being of the cats. There is not any question of waking them up in the middle of a rest or petting them. For a moment, they could slip away in cat bars and They’ll come to you and regain calm. Soothing and know that cats have been taken in animal protection associations and found in these atypical places a new home.