Are you looking for relaxing ways to unwind? You’re not the only one. It’s estimated that 40 million Americans suffer from anxiety and stress. In other words, one in six people is always in need of a break.
Moreover, adults are not the only ones who suffer. Approximately 31.9% of adolescents between 13 and 18 suffer from anxiety disorders. Kids with anxiety disorders are more likely to struggle in school, have negative social experiences, and use drugs and alcohol.
It’s not an exaggeration to claim that stress is a national epidemic. Managing stress requires actionable solutions for adults and children.
Here are five proven methods to promote relaxation.
1. Try Resonant Breathing Exercises
As the age-old advice suggests, we can all benefit from taking a deep breath. Science supports the health benefits of deep breathing and mindfulness techniques. By breathing resonantly, you combat the effects of tension and stress.
Concentrate on inhaling five times each minute until you feel more at ease. Each inhalation and exhalation must last six seconds to achieve the five breaths per minute goal. It is up to you whether you breathe through your nose, mouth, or both.
To achieve the best results, breathe gently. Taking too deep a breath can cause your body to feel even more stressed. The parasympathetic and sympathetic nervous systems balance when breathing is controlled.
Your sympathetic nervous system regulates your body’s reaction to stress. When your body rests, the parasympathetic nervous system is responsible for regulating how it functions. The balance between the two creates a calm and open body that is alert and prepared.
You have to work harder than you think to achieve resonant breathing. It may not be perfect the first time. You just have to keep practicing.
Your sense of smell is your strongest out of all five. Memory, emotion, and scent are intertwined and profoundly affect how your brain processes information. There is evidence that aromatherapy can reduce anxiety and stress while promoting relaxation. Whether you use a pre-mixed inhaler or mix your own, always use 100% pure essential oils.
The ideal way to start is by picking an essential oil with natural stress-relieving properties. There are many good choices for essential oils, including bergamot, cassia, chamomile, lavender, sandalwood, and vanilla.
Diffusers are an excellent way to disperse essential oils throughout a room. Kratom can also be helpful to stay relaxed. The various kratom flavors can also help you relax. You can find green borneo kratom to help calm your mind and body online.
Has anyone ever suggested you go to your happy place? Turns out, this advice is quite sound for achieving relaxation. Guided imagery, also known as visualization, involves recalling someplace where you are most comfortable. In essence, it’s a form of meditation.
It doesn’t matter if your place is real or imaginary. As long as it makes you feel peaceful, that’s all that matters. By imagining your favorite soothing environment, you remove high-level worries.
Try finding a quiet place (or use noise-canceling headphones), so you will not be distracted. Close your eyes and visualize the place where you would like to relax. Include as many sensory details as possible when visualizing.
Meditation has many documented benefits. Meditation can take many forms, including mindfulness. Controlling anxiety with mindfulness eases stress and improves attention control. The essence of mindfulness is being present in the moment without judgment. Practice is key to mastering the skill.
So how does one do it? Find a quiet area to sit and be comfortable. Close your eyes or leave them open, depending on how you feel. Concentrate on your breathing, inhaling and exhaling slowly. You should become aware of your breathing rather than control it.
As you focus on your breathing, pay attention to the sensations in various parts of your body. Begin at the tip of your toes and gradually work to the top of your head. Whenever your mind wanders (especially negative thoughts), listen without judgment and empathize with them, then return your attention to your breath.
5. Progressive Muscle Relaxation (PMR)
Despite sounding strange, this is one of the best ways to reduce stress. According to some studies, PMR can be as effective as acupuncture regarding reducing anxiety. Get started by lying or sitting in a comfortable position and focusing on one or two muscles. Hold one muscle tight while taking a deep breath and counting to 10 before releasing it.
After that, exhale and let the tension out of the muscle. Exhale while focusing on the relaxation flow as the muscle tension is released. It’s okay if you have trouble holding it for the entire 10-count. Taking it slowly can help you get used to it.
Stress is an inevitable part of life. To maintain a healthy level of stress, you must find a balance between a stress level that motivates you and one that causes tension and anxiety. It’s possible to achieve stability by using these five techniques. If possible, try to practice at least one of them each day. If not, try to squeeze them in whenever possible. It’s better to relax a little than not at all.