Relaxation techniques for stress and tension

 Relaxation techniques to help relieve stress and tension 

Chronic stress can negatively affect our health, well-being and relationships. To free ourselves from it, it is useful to learn a variety of relaxation techniques that will enable us to better manage the release of tension.

What relaxation techniques for stress and tension?

Basic relaxation techniques include, in particular, breathing exercises. They are excellent both used on their own and as a complement to the other techniques.

Breath control is a very simple and undemanding relaxation technique based on diaphragmatic breathing. Under stress, our breathing becomes faster and more shallow. By breathing slowly, deeply, calmly and using the diaphragm, our breathing stabilises, our heart rate slows down and our body begins to relax.

Other relaxation techniques related to the breath are, for example, alternate breathing, the 4-7-8 method or square breathing.

Jacobson training

This is a relaxation technique consisting of two stages: gradual relaxation (during which a person learns to tense single muscle groups) and varied relaxation (during which a person learns to tense the muscle part necessary to perform a specific action, such as clenching the hands).

These types of relaxation methods, which are based on tensing and relaxing the muscles of the entire body, are not only excellent relaxation techniques for stress, but by quieting the mind and calming the body, they are also readily recommended by physiotherapists and psychotherapists.

Visualisation

Relaxation methods based on visualisation constitute a kind of meditation. The visualisation technique touches all the senses, but its source is primarily the imagination. This is because the method consists of visualising certain events or situations that make us feel relaxed.

One can imagine oneself in nature, walking on the beach or returning to places familiar from childhood. When replaying this "film" for yourself, it is important to focus on all the details - to see, hear and feel all the elements.

Mindfulness training

Attention training, or mindfulness, can be considered the opposite of visualisation. This method is based on directing all attention to what is happening here and now.

The mindfulness technique consists of several elements, such as:

• conscious breathing
• breaking from routine by doing things in a different way than usual
• concentrating fully on the activity at hand
• concentrating on one's own thoughts and emotions.

In this way, the technique allows you not only to relax, but also to become more aware of your body and feelings. Such relaxation techniques are particularly recommended for people who are extremely stressed.

Relaxation techniques, although they may seem relatively easy, actually require daily practice. This is because it is difficult to cut oneself off from the stimuli of the surrounding world. However, it is nevertheless worth trying at least a few of them out on yourself in order to learn how to control stress and negative emotions.