After a whole day of work, full of worries, coming home and finding more problems… Who has never experienced this, right? Stress is the companion of most Peoples.
To avoid this situation, it is necessary to slow down the pace and seek relaxation of both the body and mind, balancing the nervous system and returning to normality. In this context, relaxation techniques emerge as great allies for slowing down.
Such practices improve health and mood, in addition to reducing the risk of depression and providing other benefits. Next, learn more about the dangers of stress and discover five body relaxation techniques to start today!
Most recommended relaxation practices
We have separated five relaxation techniques that promise to help reduce daily stress. Next, see what they are.
1. Physical exercises
It may seem strange, but physical activity is one of the main body relaxation techniques that exist. Data from the American Anxiety and Depression Association shows that exercising helps fight stress — a problem that affects seven out of every ten adults in the United States.
Regardless of the chosen modality (walking, running, swimming, boxing, dancing, etc.), these activities help us activate the body. Its beneficial effects are even more enhanced when the exercise is practiced with body self-awareness.
In other words: with each movement or breath, if you are aware of what you are doing, practicing mindfulness (focus and concentration on the present moment), you will get better results.
2. Self-massage
Receiving a luxurious massage at a spa is wonderful, but it’s not something we can do as often as we’d like, is it? So, how about trying to replicate the technique at home? With the help of scented creams or oils, you can activate and relax your arms, legs, neck, neck, hands or feet.
Just make pressure movements with your hands on different parts of the body, sliding your fingers gently. The force used will depend on what pleases you most: the important thing is to feel your body resting.
Do at least five repetitions of each movement and, if possible, practice self-massage in a calm environment, without noise, with just soft music in the background. This helps reduce stress, relieve pain and ease muscle tension.
3. Meditation
The body and mental relaxation technique that is among the most famous is also quite feared by those just starting out. Despite the high dropout rate, meditation is not as difficult as it seems and brings benefits far beyond any challenge.
To give you an idea of the positive impact of the practice, a 2011 study, published in the scientific journal Science Direct , showed that our brain has the ability to change some of its functions after 8 weeks of meditation. That’s right! The region linked to memory and learning starts to grow.
To do so, it is necessary to follow a daily routine, surrendering to the method. Today, it is possible to learn to meditate through classes, books and applications, such as Headspace , Medite-se and Calm , or even through YouTube (like Yoga for You , Move and Transcender ). There’s no shortage of options!
4. Pilates
Created in the mid-1920s by Joseph Pilates, this technique works the entire body, focusing on stretching and breathing. Among the main benefits of Pilates are:
- posture correction;
- increased flexibility;
- stimulation of motor coordination;
- stress relief.
Initially, the practice was only possible with the help of his own equipment, created by Joseph. Today, however, you can find it in physiotherapy clinics and specialized environments with these devices or in solo mode, with the weight of your own body or the support of instruments such as elastic bands and balls.
Pilates helps relax the body and mind not only because it is a physical activity, but because breathing control is a fundamental part of the exercise. To be successful in practice, it is necessary to follow the concept of Contrology, which advocates conscious control of movements through concentration, control, precision, center, breathing and fluidity.
5. Acupuncture
Another body relaxation technique is acupuncture . It is characterized by placing needles in strategic points on our body to relieve pain, reduce stress and alleviate anxiety.
Created more than two centuries ago by the Chinese, the method is recommended for all ages. The only contraindication is for those who suffer from changes in blood clotting.
Acupuncture can be used both to treat symptoms and to prevent diseases and maintain quality of life and well-being. Alternative forms of the technique are:
- auriculotherapy (seeds in the ears);
- cupping therapy (vacuum suction);
- moxibustion (herbal combustion).
And then? Which of these practices excited you the most? The choice is completely yours and there are other body relaxation techniques to explore out there. The most important thing is to always give yourself physically and mentally to the activity, practicing mindfulness.
Another important tip is to try to practice relaxation every day, alternating the techniques you like most. Your body needs care and attention — never forget that.
By practicing one of the body relaxation techniques for 10 to 20 minutes a day, you will feel relief from stress in your daily life and prevent a series of illnesses. Always look for a better quality of life!