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Swift Techniques to Instantly Relax Yourself

Alleviate stress through the application of relaxation methods such as deep breathing exercises, mindfulness practices, meditation sessions, physical tension removal, and Regular physical exercise.

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3 min read
Relieving stress can be achieved through various methods, such as deep breathing, mindfulness,...
Relieving stress can be achieved through various methods, such as deep breathing, mindfulness, meditation, tension release, and exercise.

Swift Techniques to Instantly Relax Yourself

Life'sa bitch, ain't it? We're constantly chasing our tails, juggling a million things, and forgetting to take a fucking breath. But what about relaxation? Where's that been penciled in on your damn planner?

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Cleveland Clinic, a non-profit academic medical center, understands that sh*t. They say it's hard to turn off our minds because we're on the go 24/7. And let's face it, who taught us the art of relaxation in the first place? Not our freakin' parents!

Even if you know relaxation is beneficial—helps lower stress levels, improves mood, boosts energy—you probably wonder where to start. But building a relaxation toolkit for yourself is crucial.

Psychologist Susan Albers, PsyD, is here to help. She's got five ways to chill the fuck out when stress attacks:

1. Control your breath

Check your breathing. If you're stressed, it's likely fast and shallow. Controlling your breath can help calm your nervous system and lower your heart rate. Try the squeegee breath:

  1. Close your eyes.
  2. Imagine a window squeegee at the top of your head.
  3. As you breathe out, imagine the squeegee pushing toxic thoughts and energy down to your toes and out of your body, like dirty water at the bottom of a window.
  4. Then, breathe in deeply and imagine positive thoughts coming in like fresh, clean water.
  5. Repeat.

Listening to soothing music featuring wind instruments (flute, trumpet) can help too since it requires controlling your breath. Other breathwork exercises include five-finger breathing, 4-7-8 breathing, box breathing, and alternate nostril breathing. Once these exercises are in your toolkit, you'll be prepared to handle stress better.

2. Release physical tension

Pause for a moment and unwind your body. Relax your shoulders, unclench your jaw. Notice how it feels? We hold onto stress in our bodies, and releasing that tension can help soothe anxiety. Try the ragdoll: let your shoulders droop like a ragdoll. Sweet, huh?

Progressive muscle relaxation is another method. Slowly recognize and release tension in your body starting from your feet, working your way up to your head.

3. Get moving

Got a spare moment? Exercise relieves stress. No need to run a marathon or lift weights, though. Go for a damn walk or do some yoga. Beginner's yoga is great, or try bedtime yoga or yoga nidra.

4. Practice mindfulness

Life's a tricky bitch, and sometimes our minds get stuck in "what if" land. Mindfulness is a warrior against stress because it brings you back to the goddamn present. Meditation can help. Jot down your thoughts in a journal too.

Shifting your mindset is crucial too. Instead of focusing on the future, try enjoying the goddamn present.

5. Connect with nature

Straighten up. Go outside. Forest therapy, anyone? It reduces blood pressure and brightens your mood. If you can't get outside, sitting by a window can help too.

Key Takeaways

our culture is all about go-go-go. Downtime can feel foreign or uncomfortable. But remind yourself that relaxation techniques are important for a healthy lifestyle.

  • Give yourself permission to relax (no guilt!)
  • Improve your relaxation skills like any other skill
  • Discover what works best for you
  • Use technology wisely (or not at all)
  • Remember, relaxation is a feeling, not a thought

As you relax more, you'll become a happier, healthier, less-stressed human. And who doesn't want that?

  1. Life's constant chase can lead to forgetting relaxation, a crucial component of a healthy lifestyle.
  2. Even though parents may not have taught us the art of relaxation, it's essential to learn and implement it.
  3. Controlling one's breath is an effective method to calm the nervous system and reduce stress levels.
  4. Soothing music featuring wind instruments can aid in stress relief as it requires controlled breathing.
  5. Releasing physical tension in our bodies can help alleviate anxiety, with techniques like the ragdoll and progressive muscle relaxation proving beneficial.
  6. Exercise, even a simple walk or beginner's yoga, can help in relieving stress and improving overall well-being.
  7. Practicing mindfulness through meditation or journaling can help bring you back to the present and reduce stress.
  8. Connecting with nature, either by going for a walk or participating in forest therapy, can improve mood and reduce blood pressure, contributing to a healthier, happier lifestyle.

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