There are several different relaxation techniques you can use to induce a state of relaxation. These relaxation techniques can be used to produce a psychological change or increase the bodies well being through mild exercise. You can also use these relaxation techniques just to unwind at the end of a busy, hectic day. Relaxation techniques are synonymous with stress management, as you relax you reduce stress along with all the health benefits associated with it.
Hypnosis – Hypnosis is an easy and effective way to place yourself in a relaxed state. Basically all that is required is a quality hypnosis recording and a little time by yourself to listen. Hypnosis is also a learned skill that will induce a more relaxed state, the more you listen to the recording. An added side benefit of hypnosis is you can work on issues and problems in your life while getting the full benefits of this relaxation technique. Hypnosis is also considered safe for pregnant women and people with other medical conditions.
Meditation – Meditation is a well know relaxation technique with countless volumes written on the subject. There are several different methods and practices that can be used to achieve relaxation. One simple relaxation technique known as progressive muscle relaxation is where the practitioner will sit comfortably in a quiet room. They then tense a set of muscles such as there calves and hold for 20 seconds. They then release and exhale at the same time. It can also be helpful to say mentally that all stress is flowing from the body and they are becoming more and more relaxed. This can be repeated throughout the entire body using different muscle groups. With a little practice a person can become very good at this. They will also be able to use this simple meditation technique will driving a car or sitting at the desk in the office.
A slightly more advanced meditation relaxation technique is the use of a mantra. One can also concentrate on the breath or chant silently. This meditation relaxation technique will take a little practice, but is an extremely effective way for reducing stress and relaxing. If you use a mantra, silently say the word over and over in your mind while giving complete attention to the word. Do not worry, your mind will wonder, just bring it gentle back to the mantra and continue. A period of 15 – 20 minutes can be very effective. When practicing meditation it is best to sit with the spine straight, not rigid in a comfortable position.
Yoga – The practice of yoga involves postures (asanas) and specific breathing exercises. The yoga asanas are designed to release the flow of energy (prana) in the body while strengthening the muscles and creating flexibility. Yoga is concerned with the total organism which includes body, mind and spirit. The practice of the asanas tends to be a little more difficult then they look. These asanas can be mastered with tremendous benefits if consistent steady practice is used.
Binaural beats – Binaural beats are another effective way of producing a state of relaxation. Binaural beats are also simple to use, only requiring a set of headphones and something to play the recording on. What binaural beats do is create a certain frequency in the brain that corresponds to delta or alpha range. The listener is gentle brought to this frequency range where the body and mind can relax.
Research – There is overwhelming evidence from controlled, randomized trials that show these relaxation techniques have incredible health benefits. They are known to reduce anxiety, stress levels, help with insomnia, pain control, asthma, IBS and a host of other problems.
Whatever relaxation technique or combination of relaxation techniques you decide to use for relaxation, you will receive tremendous benefits. With regular use and practice stress levels will fall and your overall health will improve.