We took on these traits for survival threats from animal attacks or droughts from our ancestors. Although we no longer face such life-threatening situations anymore, our daily life challenges set off these “stress responses”. We may not be able to ignore all sources of our daily stressors, but we could surely develop helpful ways to respond to them. According to Dr. Herbert Benson of Harvard Medical School, “relaxation responses” can help us to create the opposite of “stress responses”. These relaxation responses can be developed through regularly practising relaxation techniques. Here are the top 7 relaxation techniques to evoke relaxation responses by reducing our daily stress levels:

1) BREATHING TECHNIQUE:

Diaphragmatic (abdominal/belly) breathing. A very powerful technique where: we inhale long, slow, deep breaths through our nose. Then exhale slowly through the mouth. As we blow air out through the mouth, keep the jaw relaxed and make a ‘whooshing’ sound as we exhale. Through this repeated process, we disengage our minds from distracting thoughts and feelings. It helps us focus on the present and become mindful. Practice it for several minutes until we start to feel better. In case of any heart conditions, we should consult the doctor before practising this technique regularly.  

2) BODY SCAN:

After practicing a few minutes of the breathing technique we focus on any one part of the body or group of muscles at one time and start releasing any physical tension we feel. We do this by acknowledging any pain in that area and any thoughts and emotions which arise along the process and gently breathing through. Visualize the tension leaving the area through breathing and vanishing into thin air! Practice it until you feel easier in that area. The body scan can help boost our awareness of the mind-body connection. If you have recently gone through any surgery, then this technique might become rather challenging for you so opt for another technique.  

3) VISUALIZATION:

For this technique, we create or select some soothing scenes, places, or experiences in our minds to help us relax and focus. There are several free apps online and recordings of calming scenes. We can choose any imaginary scenes that have personal significance for us. After selecting the image, we do the breathing technique while focusing on that vision, until we feel better. Guided imagery helps to reinforce a positive vision for us, but keep in mind this technique can be a challenge for the ones who find it hard to create their own mental images.  

4) MINDFULNESS MEDITATION:

This technique involves sitting comfortably, focusing on our breaths, and bringing our mind’s attention to the present moment without being distracted by the past or the future. Do this meditation daily for at least 5 minutes upon waking up and see the magic happen! Mindfulness meditation has been practised all over the world with great success stories for managing daily stressors. Research showed that it may be helpful for people with anxiety, depression, and pain.

5) PHYSICAL EXERCISE:

Any form of physical exercise offers mental focus that can distract us from racing thoughts. Be it walking, bicycling, swimming, yoga, weight training, Zumba whichever form suits us best. We can enhance our flexibility and physical balance. But if we are not usually active, or have any health concerns these relaxation techniques might become challenging. It is advised to consult our doctor before starting them.  

6) AFFIRMATIONS AND PRAYERS:

For this technique, we repeat a short prayer or affirmation while practising mindful breathing. We all can practice this technique every day routinely as per our religious or spiritual beliefs. Few examples of daily affirmations could be: “I am safe and in control.” “All is well in my world.” “I am attracting positive energy into my mind and body.”

7) REACH OUT:

Our social network is one of the best tools for handling daily stress. We could talk to others, preferably face to face or at least over phone calls. We should make the habit of sharing how we are feeling, with the ones we feel comfortable with. It is good to get a fresh perspective while keeping our connections strong. If you feel you do not have a safe space to talk about your stressors, then feel free to reach out to us at Psycure Organization where we guarantee confidential and expert counselling sessions just for you. Our team can guide you to be on top of your game!.   It is recommended that we practice more than one technique to find out which one helps us the most. We should practice stress relaxation techniques at least 20 minutes a day although even just a few minutes can help us drastically. But the more we practice these techniques the greater the benefits!