Reducing feelings of anxiety can be difficult, especially when it seems like they are impossible to control. However, we can practice specific relaxation training techniques that may help us relax and manage those feelings.
You may wonder,"what is relaxation training"? Or "are relaxation techniques are backed up by research"? Yes, they are scientifically based and reasonably easy to learn. We can use them whenever we feel worried or over whelmed, and doing them for a few minutes a day may help prevent anxiety from getting in the way of our lifestyles.
These techniques work by improving our body's relaxation response. It means they can reduce heart rate and body tension, slow down breathing, and lower blood pressure, all of which can lead to a calmer mind. Let's see what some of the most common relaxation training practices are:
Breathing Techniques
Breathing exercises focus on slow, deep, and intentional breaths. It can help calm the nerves and produce an overall feeling of relaxation. Another benefit is the focus we give to our breath during our breathing exercises. When you pay attention to your breathing and increase mindfulness, your mind may become clearer of intrusive thoughts and worries.
One of the most popular breathing exercises is diaphragmatic breathing. Diaphragmatic breathing helps us use the lower portion of our lungs, which causes our bellies to rise and fall. Hence, it's also known as belly breathing.
Diaphragmatic breathing can be done either sitting or lying down. A person may start the practice by placing their hand on their belly and their other hand on their chest. Then, notice how either the chest or the belly move with each breath.
Now we begin to focus on the belly; take a deep breath in and allow the belly to rise while the chest remains still. Then breath out, slowly and gently -- feel the motion of the belly as it gently falls back into place.
One can repeat these slow and rhythmic diaphragmatic breaths for three to 10 minutes.
Breathing relaxation techniques can be done pretty much anytime and anywhere. No equipment is necessary, and they are easy to learn and practice regularly. In addition, they can reduce muscle tension and may relieve stress, leading to a calmer mind and less anxiety.
Meditation and Yoga
Meditation andyoga are practices that have been around for more than 5000 years. They can be done either together or separately. They may help relieve the tension in the body and increase focus, which can help you feel more balanced and in tune with yourself and your thoughts. If you are a beginner and have never done either of these before, you can start with simple concentration meditation. The key is to concentrate on one thing (whether it is your breathing, some object in your room, or a sound that you can hear). Then, whenever you notice that your focus is drifting from that thing, it's ok; just try to bring your attention back to the object you initially chose as a focal point. In the first few attempts, meditation may last only for a few minutes, but you can learn how to concentrate and focus over time.
Like other relaxation techniques, it may lead to slow and rhythmic breathing, increase your relaxation response, and lower blood pressure while simultaneously providing a shift of focus that can help alleviate anxiety.
Counting
Counting may be one of the simplest relaxation techniques that one can do. Whenever you start feeling anxious, try to find a quiet place where you can sit for a few minutes. Then, make yourself comfortable, close your eyes, and slowly count to ten.
Some people liketo coordinate counting with their breath. For every full breath, they count toone, then two, and so forth. If you feel like you need more time to get calm, you can also count backward in the same manner. This is a combination of a breathing and concentration technique. It may be beneficial for feelings of nervousness in a public place where it's hard to find a quiet place or don't have enough time for other techniques.
Go to Your HappyPlace (Visualization)
You may have been doubtful about this one before, but going to your happy place may help alleviate anxiety. This technique is a visualization technique, and it includes imagining a place that would make you calm and relaxed. Breath deeply and focus on that place as if you were there. You can also imagine some outcome, situation, or object that you desire. Think about it as if it was your reality at this moment. Research has shown that this technique can help people sleep better, increase relaxation, and make our minds and bodies calmer.
Massage
You are probably already familiar with the relaxing properties massage can have. However, it isnot always possible to visit a professional masseur, so it is a good thing that you can do it at your home. You can self-massage your feet, legs, hands, and back. It can make you feel more attuned to your body, and you can combine it with deep breathing exercises. In addition, massaging can relieve muscle tension, and you may feel less anxious afterward.
ProgressiveMuscle Relaxation (PMR)
Progressive muscle relaxation is another popular, commonly used relaxation technique. PMR teaches the body to differentiate between tension and relaxation. It consists of tightening and then releasing different muscle groups in the body. It may help reduce stress and may help the mind shift and increase relaxation, which may help with feelings of anxiety.
As you can see,there is plenty of relaxation training that you can do almost anytime andanywhere. These techniques are easy to learn and can be practiced regularly. More importantly, they may help you ease feelings of anxiety and nervousness.
If you are not surewhere to start, Dr. Carolina Raeburn offers online relaxation therapy. You canbook your appointment now.
Relaxation exercises may benefit those who experience feelings of anxiety, depression,stress and overwhelm. If you are looking for relaxation therapy online and reside in Florida, Dr. Carolina Raeburn, PsyD, offers psychotherapy and other modalities, including relaxation techniques and CBT. Book your appointment today.
*All the information published in this article is for informational and educationalpurposes only and is not a substitute for professional medical advice ortreatment. Any information provided here is offered in generic form. Pleaseconsult your healthcare provider if you have any questions or concerns.
