Let’s be honest, life is stressful. I don’t think there is a single person who goes through life without experiencing some form of stress at least once throughout the day. Whether they are minor incidences like a traffic jam, running late for work, or preparing for a speech, to a more major circumstance such as grieving the loss of a loved one, we all deal with our own form of daily stress.
While we can't always control what happens to us, we can work on how we are able to control our response. There are all different levels of our personal ability to handle stress. What may be stressful to one person, may not be to another and vice versa. Either way, over time, even low-grade chronic stress can lead to health problems like high blood pressure, anxiety, increased heart rate, and muscle tension.
Needless to say, there are a good amount of stress hormones being released in our bodies each day. The effects of stress as we know can be extensive. In fact, medical research estimates as much as 90 percent of illness and disease is stress-related. Sleeping problems can also be caused by stress and can then be the cause of more stress. Relaxation may also help improve insomnia.
With that said, implementing daily relaxation techniques is an effective way to lower our stress and improve mental, emotional, and physical health.
By increasing the relaxation response there are a multitude of benefits including:
· Improved immunity
· Lowered blood pressure
· Decrease in heart rate
· Increased blood flow
· Decrease in anxiety and depression
· Reduced insomnia
· Relaxed muscles
· Reduced pain
· Reduced long-term and chronic illnesses
· Increased energy and focus
· Improved confidence
· Improved coping abilities
· Improvement in skin health
Relaxation plays a large role in the nervous system. Stress stimulates the fight or flight response and activates the sympathetic nervous system, whereas relaxation techniques activate the parasympathetic nervous system, prompting the mind and body to rest and digest, essentially healing itself.
How do you activate the mind-body relaxation response?
There lots of methods that work differently for each individual. Finding what works best for you and implementing the techniques or activities on regular basis, rather than saving it for when you under a large amount of stress will work as a preventative approach.
Relaxation + Stress Relieving Techniques
1. Taking walks in nature
Studies indicate taking walks in nature is an effective relaxation tool. It is recommended to spend at least 2 hours a week in nature to improve feelings of well-being.
2. Listen to music
Listening to relaxation music such as light jazz, ambient music, or soundscapes has been proven to be an effective relaxation technique.
3. Sip herbal tea
There are certain herbs that have been shown to relax the mind and body and reduce stress. In fact, we specifically formulated an herbal tea at citron, "Stress Tea" to enjoy before or after your service for this reason. Our herbal tea contains ashwaganda, lemon balm, peppermint, and chamomile.
4. Spa Therapies
Our facials and body treatments are wellness and relaxation focused, including stress relieving massage, steamed towel compresses, healing touch, and customized aromatherapy. These techniques help stimulate the parasympathetic nervous system, relax muscles, and calm the mind.
The infrared sauna has 6 different wellness programs including “Relaxation” which uses far, mid, and near infrared rays induce deep relaxation as they relieve muscle tension at a low, comfortable intensity promoting overall stress reduction with regular use.
5. Meditation
The relaxation response achieved through meditation has many benefits including reducing the body's metabolism, decreasing heart rate, breathing rate, and blood pressure, reducing muscle tension, and calming brain activity. It also helps improve the attention span and immune response.
Meditating twice a day for 10-20 minutes each session is a great place to start. Simply find a comfortable seated position with good posture and focus on your breath. When a thought arises, gently but firmly bring your attention back to your breath. Do not try to stop your thoughts, the goal is to simply be aware of them and refocus your attention on your breath instead of the thought itself.
6. Breathing techniques
Breathing techniques are also a simple way to induce relaxation and have been shown to reduce the physical symptoms of depression and anxiety as well as emotional responses of anger and nervousness.
Deep Breathing Exercise
I like to do this deep breathing exercise in the shower or a steam bath or even just laying in bed before I get up for the day.
· Step 1: Breathe in through the nose for a count of 4.
· Step 2: Hold breath for a count of 4.
· Step 3: Breath out for a count of 4.
· Step 4: Hold breath for a count of 4.
· Repeat
Comments