It is important to take time to relax in today's stress-filled world. Doctors at New York University's Langone Medical Center report that relaxing and letting go of stress can reduce high blood pressure, relieve worry and apprehension and promote an overall sense of well-being. Jill Henry, Ed.D., of the Foundation for Well-Being, says that by learning to relax, the body is able to endure stress better and even live longer.
The 4 Count
Mentally count to 4 while inhaling and count down from 4 while exhaling. Henry recommends holding the exhalation for 4 seconds and repeating for several minutes.
The 10 Count
Count from 1 to 10 while breathing and focus intently on each breath while counting. Henry suggests that if focus is lost during the exercise, begin again and try to focus more intently on breathing.
Body Breath
Inhale through the fingertips and visualize the breath filling the arms, shoulders and head. While exhaling, visualize the breath leaving the neck, abdomen, legs and toes.
Peace Breath
While taking a deep breath, visualize peace filling the body from head to toe. Henry suggests holding the breath for a moment before exhaling. While exhaling, visualize tension leaving the body from the toes to the head.
Groan
For five minutes, loudly groan and allow the stress of the day that has been progressively getting worse to leave the body.
Laugh
Laughter is known to fight stress, Henry says. On the Job Dig website, writers on relaxation say that laughter can promote health. Henry suggests finding something to laugh about for five minutes.
Progressive Relaxation
Tense and relax each major muscle group in the body one at a time. The Foundation for Well-Being suggests beginning at the feet and working upward to the head. Writers at Job Dig say that this technique is also effective at slowing down the mind and promoting sleep.
Pray
Prayer, or the repetition of positive phrases can produce deep relaxation, says the experts at the Foundation for Well-Being.
Imagery
Visualize a relaxation place or time in the past and mentally "live" there for a few moments while being totally in the relaxed state of the past, Henry suggests.
Concentrate
Repeat any word that ends in the letter "m" or or the letter "n." The Foundation for Well-Being reports that this technique can increase relaxation and decrease your heart rate.
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