Introduction
Stress, anxiety, and depression are commonly seen in every human in contemporary life. It will affect the equilibrium of the nervous system and will change a person's physical and mental well-being. Yoga helps reduce stress and anxiety by relaxing and calming the mind and body using various yoga poses, meditation, and breathing techniques. When stress occurs, the body will have increased chemicals that will help in fight or flight. Yoga helps in activating the parasympathetic nervous system and reduces stress.
How Will the Body Respond to Relaxation Techniques?
Different sequences can help in bringing the nervous system to equilibrium by producing responses to relaxation techniques. The best relaxation techniques will help focus the mind, remove negative thoughts, and reduce stress in the body and mind. Yoga is considered one of the best methods for reducing stress and bringing the body and mind to a relaxed state.
What Is Stress?
High blood pressure, heart rate, abnormal functioning of the digestive system, and abnormal levels of hormones are seen during high-stress levels. In acute stress conditions, the fight or flight responds naturally. Chronic stress can result in fever, higher blood pressure, ulcers in the stomach, etc. In chronic stress, the body is physically aroused, and the body's relaxation response will not have the time to activate. This will result in reduced immunity and higher emotional behavior like anxiety, depression, etc.
Which Are the Various Relaxation Techniques?
The various techniques that are used to improve the relaxation response include the following -
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Deep Breathing - The method of deep breathing is a simple and powerful relaxation method. It is an easy technique and can reduce stress levels in the body. Deep breathing can be combined with other relaxation techniques like music, aroma therapy, etc. Sit comfortably on the floor with the back straight to practice deep breathing. Keep the right hand on the chest, and the left on the abdomen. Inhale through the nose and the hand placed on the stomach should slowly rise. Exhale through the mouth and push the air out from the stomach with the help of contracting the muscles present in the abdomen. The hand placed on the abdomen should move during exhalation. Continue breathing inside through the nose and outside through the mouth.
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Muscle Relaxation - Progressive muscle relaxation involves two processes that contract and relax the muscles in the body. It will help in tensioning the muscles and relaxation of the muscles present in different muscle groups. The method of muscle relaxation techniques can be used along with deep breathing techniques for getting more stress relief. Progressive muscle reaction relaxation starts from the feet and will progress upward to the face by tensing the muscles. After getting in a comfortable position, take a few deep breaths. Focus on the right foot and tense the muscles present in the right foot for ten seconds. Relax the right foot and focus on losing the tension while relaxing. Continue in the relaxed state for some time and take a deep breath. Now focus on the left foot, continue giving tension, and release the tension. Similarly, move slowly and focus on each part of the body by contracting and relaxing the muscles in the different body parts.
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Meditation - To reduce the stress present in the body, meditation focuses on a different part of the body. It is similar to progressive muscle relaxation, that is, by starting from the feet and progressing up to the face. In this method, instead of contracting the muscles, the only focus is given to how each part of the body feels. Lie back on the floor in a supine position with the legs straight and hands beside the body on both sides. Initially, focus on breathing for one to two minutes till the body is relaxed. First, focus on the right toe of the foot. Focus on the sensations that feel and also the breathing. Imagine that each of the breaths will touch the toes. Remain in this state for a few seconds and change the focus to the sole of the right foot. Like before, imagine that each breath touches the sole. After a few minutes, focus on the right angle and repeat these steps. Then slowly move to the knee and hip and repeat these on the left leg. From the leg, move to the upper part of the body, including the lower back, stomach, upper back, shoulders, etc. Give attention to the part of the body that causes discomfort or pain, which results in stress. After the complete meditation of the full body, remain in this position for a few minutes. Relax and return to normal position.
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Visualization - Visualization involves imagining a scene and feeling peaceful by letting go of the stress, anxiety, and tension in the mind and the body. Close the eyes and imagine a place where the mind is fully rested. It will help reduce the stress in the body, thereby increasing the relaxation response.
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Massaging - Massaging helps in reducing stress, anxiety, depression, and pain and will also help in decreasing muscle tension. Self-massaging can also help in reducing stress and improve the relaxation response. It helps in relieving the tension present in the muscles. With the hands, gently tap the different body parts like the shoulders or back of the neck.
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Yoga - Yoga involves different types of yoga poses or asanas, various meditation techniques or Dhyana, and breathing techniques or Pranayama. Yoga helps reduce stress and anxiety by increasing relaxation and calming the body and mind. Along with reducing stress, it also helps increase the body's flexibility, balance, and endurance or stamina. Different types of yoga reduce stress and improve the relaxation response. Satyananda is a type of yoga that is used in traditional forms. It has simple poses and deep relaxation methods, which include meditation. It can be used for beginners who want to reduce stress. Hatha yoga also helps reduce stress, and it involves gentle poses and can be used by beginners. Power yoga uses poses that are intense and mainly focus on fitness and body strength. It can be used for both strengthening and relaxation.
Conclusion:
Activating the body's relaxation helps reduce the heart and respiratory rate, decrease blood pressure, and bring the body and mind to equilibrium. Relaxation techniques like deep breathing, meditation techniques, and yoga or various exercise can help in activating the relaxation response.
