6 Simple Relaxing Exercise That Releases Stress

If you feel stressed, you will likely begin to notice that your muscles are tense, your breathing becomes heavy, and your heart pulses faster. All of these are signs that the body has been under pressure and tension, which also affects your mood and health. However, there are some simple yet effective techniques of relaxation that can alleviate these symptoms and make your day more beautiful.

1. Muscle relaxation.

Progressive muscle relaxation techniques will help you cope with stress but also with chronic pain, insomnia and anxiety. This exercise is focused on the tightening of specific muscle groups at the same time (foots, stomachs, etc.).

Put a set of muscles on your feet for 5-10 seconds. Then release all tension.

Now pause for 10-20 seconds to relax, and continue with the other group (the thighs, hips, stomachs, backs, chest, face, area around the mouth and back of the neck, eyes and nose, shoulders, arms and hands).

When you release your blood pressure, it's good to focus on the changes you feel at the moment. Vision has a greater effect on the stress relief process.

2. Alternative nose breathing.

This method of breathing should be done before a yoga practice or meditation. However, it can also be done if you do not plan to meditate or to do yoga. This will calm your mind, help you with anxiety.

Here's how you do it:

Sit in a comfortable position. Put your left hand on the left knee.

Prepare your right hand and breathe completely. Now, shut your right nose hole with your right finger, while your ring finger and thumb have to stretch out while the others get inside.

Now breath with your left nose, then close with your ring finger. Open your right nose and breathe.

One session consists of three breaths, but you have to end up breathing out of your left nostrils.

Do this in five minutes.

3. Use your senses.

This technique does not require any specific routine. You can use the sensations to lower stress levels. In a moment of stress, if you cannot focus on positive things, change your background on your phone, hang some pictures on walls or refrigerators, etc.

Here's what you can do with your senses:

Look: Look at a picture of your friends and / or your family, one where you've had a good time or enjoy the looks of nature, see a flower, or even visualize.

The smell: Try different oils and light some candles with your favorite aroma. Throw your favorite perfume and /or try going outside to breathe in the fresh air.

Touch: Keep an animal in your home, pet a cat or dog, hug, cover yourself with a soft blanket, and even wear comfortable clothes.

Taste: It is time to cook your favorite dish and enjoy it, eat some fruit, or drink something refreshing.

Listening: light your favorite song, sing or even dance.

4. Count your breathing.

This helps to reduce stress, manage the desire to eat, reduce anxiety, control of anger, and get better sleep at night. It's a simple practice you can do anywhere, anytime. Here's how you do it:

Focus on breathing.

First, empty your lungs.

Breathe slowly and quietly for four seconds.

Now hold your breath for seven seconds.

Get him out in eight seconds.

Repeat four times.

5. Abdominal breathing.

Even if you do not notice it, the diaphragm plays a vital role in your breathing. When you learn how to do this, you will be able to breathe more air and feel relaxed. Do this several times a day for 5-10 minutes, especially when you feel stressed:

Choose a comfortable position.

Put one arm on your chest and the other on your belly, under your chest cage.

Breathe slowly with your nose and let the air enter the belly below.

Shake your belly muscles and breathe as your belly enters into its original position.

6. Eye concentration technique.

With just a few simple steps, you can relax immediately.

Get your arm up in front of you.

Raise your thumb, and keep your other fingers locked in the shape of a fist.

First, focus on the thumb and then focus on the nose top.

You can add a third point.

Do this in five minutes.