According to the Global Organization for Stress, 80 percent of people feel stress at work, and stress is the number one health concern of university students. Take a look at the three ways that will help you to relax after a heavy day.
Mastering the art of doing nothing may seem difficult at first. The key to success is in daily practice.
Originally, meditation was created to help deepen understanding of the sacred and mystical forces of life. Today, it is considered a type of mind-body complementary medicine that helps produce a deep state of relaxation and a peaceful mind.
While meditating, you direct your attention to one thought and eliminate the stream of jumbled thoughts, causing stress. The process results in enhanced physical and emotional well-being.
Gaining a new clear perspective on stressful situations
Developing imagination and boosting creativity
Focusing on the present
Building stress management skills
Reducing negative emotions
Increasing tolerance and patience
How much meditation do I need daily?
Mindfulness-based clinical interventions (therapeutic approaches grounded in mindfulness) recommend practising meditation for 40-45 minutes per day. However, we understand that most of us don’t have that much time on something they are not even sure will work. So, start with 10 minutes a day. You’ll notice the effect during the first week. Once you hit 10 minutes, continue to 20 if you’re so inclined.
Meditation is about how often you sit down to meditate, not how long. Here are some tips for creating a regular meditation habit:
Keep track of how often you meditate. You can mark calendar dates or use a tracking app.
Don’t feel bad if you miss one or several days. Focus on how many times you’ve managed to meditate this week.
Reduce your daily target number of meditation minutes you’re falling short of your goals for consistency.
Practice deep breathing
Improper breathing can upset the O2/CO2 exchange which contributes to anxiety, fatigue, panic attacks, and other physical and emotional disturbances. Generally, there are two different types of breathing patterns: thoracic (chest) and diaphragmatic (abdominal) breathing.
Have you noticed that when you are anxious, you tend to take rapid, shallow breaths that come from the chest. This is thoracic or chest breathing. This type of breathing causes an upset in the oxygen and carbon dioxide levels in the body, which results in dizziness, muscle tension, increased heart rate, and other physical sensations.
Abdominal or diaphragmatic breathing is the way newborn babies naturally breathe. Their diaphragm (the muscle separating the chest cavity from the abdominal cavity below the lungs) drops down, and the abdomen expands. Taking a few slow and deep breaths sends the signal to your body to relax.
Simple breathing exercises
The next time you are feeling uneasy try this simple relaxation technique:
Inhale deeply and slowly through your nose. Keep the shoulders relaxed. Check your abdomen expands, and your chest rises very little.
Slowly, exhale through your mouth. As you blow air out, purse your lips a bit, but try to keep your jaw relaxed. You may even hear a soft “whooshing” sound as you exhale.
Repeat this exercise. Do it for several minutes until you start to feel better.
Take a bath
Ancient cultures believed in the healing effects of water. Did you know that there is the Japanese practice of engaging in public baths known as “sento”? It is used as a way of cleansing both the body and the mind. We won’t dwell on the public bathing and will focus on the benefits of our good-old home baths instead.
Hot water has a therapeutic effect due to passive heating. Your skin releases endorphins as a response to the warm water the same way as endorphins are released when you feel the sun on your skin. An hour-long hot bath may help reduce the risk of a heart attack, lower your blood pressure, improve blood sugar control.
Pain relief properties. Stress causes the muscles of the body to contract. When you take a hot bath, your muscles relax. Stretching and moving in the water also provides a low-impact workout, which is great when you have a discomfort in muscles, joints, and bones.
CBD-infused bath salts help to cope with anxiety. You might have heard about CBD oil for anxiety. Another way of relaxation is to take a CBD bath. Compared to taking CBD capsules or tincture orally, topical use of CBD tends to have quicker soothing results. When you add CBD to a bath, it will expose your entire body to this compound, resulting in more systemic effects.