Tips for Relaxing Mind and Body

In this article, we will discuss the relationship between mind and body relaxation. You will also learn various tips to make you feel better and increase inner well-being.

In the face of the complexity and intensity of today's world, stress has become an inevitable end. Many factors such as financial difficulties, school life, health problems, family and friendship relationships are exhausting both mind and body. This is exactly where relaxation and relaxation techniques are needed. This is the most effective way to overcome stress and increase inner peace.

Is it Important to Relax to Cope with Stress?The answer is definitely yes. It is a fact that stress factors are at the root of most health problems we face today. We are in many different environments during the day and face various problems. For example, being stuck in traffic, the stress of homework, family pressures, peer bullying, personal responsibilities and much more are all reasons to feel tense. Our body reacts to stress with a "fight or flight" response. Your heart rate increases, your muscles tense up and, most importantly, you suffer physiologically. Knowing relaxation techniques is vital to minimize the negative effects of stress.

What are the Benefits of Relaxation?

Relaxation and relaxation have many benefits for the human body. The main ones are;

• Reduces stress and relieves mental tension.
• Reduces muscle tension and physically relaxes.
• Improves sleep quality.
• Increases concentration, focus, productivity and efficiency.
• It improves emotional balance and reduces symptoms of depression.

In the following article, we will share some relaxation and relaxation techniques that you can practice on your own. Practicing these techniques regularly will have a positive impact on your mental and physical health. The key to feeling good about yourself is to incorporate simple and effective techniques into your daily routine.

Box Breath (4+4+4)

First, stand in an upright position with your feet touching the floor and sit on a chair. Box breathing basically consists of four steps, which are as follows;

1. Exhale all the air out of your lungs and breathe in through your nose for 4 seconds.
2. Hold your breath for 4 seconds.
3. Then count to 4 and exhale.
4. Repeat these steps several times.

Doing the first three steps for about two minutes will make you feel quite relaxed. If you find it difficult to hold your breath for four seconds, you can reduce this to three. Once you get used to it, you can increase this time according to yourself.

4-7-8 Breath

Before you begin, sit in a comfortable chair with your back straight and your feet touching the floor.

1. First, release all the air from your lungs.
2. Take a deep breath in, counting to 4 (about 4 seconds).
3. Then count to 7 and hold the breath in your lungs.
4. Finally, exhale all the breath out of your lungs until the count of 8.

Ideally it is recommended to practice this technique four times. The difference in breath quality is quite noticeable.

What are the Stages of Muscle Relaxation?

The hustle and bustle of modern life can make you feel tense. This has a negative impact on both your mental and physical health. Progressive muscle relaxation exercise is the most effective way to relieve stress by working the muscles. If done regularly, you will feel better. So, how should muscle relaxation exercises be done? Here, let's get started.

Preparation Process

1. Wear an outfit you feel comfortable in, loosen your belt if necessary and take off your shoes.
2. You can sit or lie down in a comfortable position.
3. Inhale and exhale deeply for a few minutes. You will start to relax.

Phase Muscle Relaxation Exercise

1. First, put all your focus on your right foot.
2. Tighten your right foot muscles as much as possible and do this for 10 seconds. Use only your right foot during this time.
3. Count to 10 and then relax your right foot completely.
4. Now do the same with your left foot and contract it by focusing your attention only on your left foot.
5. Moving upward, alternately contract and relax other muscle groups.
6. Sustain the relaxation by contracting only the targeted muscles at a time.

How to Sequence Progressive Muscle Relaxation Exercises

The trick to doing muscle relaxation exercises is to keep your focus on one point. You shouldn't do anything with the left foot while doing the right foot exercise. So how should the sequence be?

1. First the right foot, then the left.

2. Right calf, then left calf.

3. Right thigh muscles, then left thigh muscles.

4. Thighs.

5. Abdominal.

6. Chest.

7. Back.

8. Right arm and hand, then left arm and hand.

9. Neck and shoulders.

10. One hundred.

Doing muscle relaxation exercises on a regular basis improves the body-mind connection and makes you feel better. The difference will become much more noticeable over time. If you want to tackle emotional difficulties but don't know exactly what to do, this article is a guide for you. You can avoid the negative effects of stress with relaxation exercises, which have a direct impact on quality of life. You can get professional support to cope with the problems and their effects and to achieve a better quality of life.

Have you checked out the related blog posts of the Department of Health, Culture and Sports of Üsküdar University? Check it out now!