Any negative feelings like anger, concern, guilt, depression, frustration can bring about stress. It increases your blood pressure level, will make you anxious or nervous, and can lead to muscle tension. Even though some level of stress could be helpful for your work, your health can be much worse when under stress for a long period. It will be helpful to your overall health in the if you learn the techniques of relaxation..
First,you have to recognize that stress. When you sense that you have a high heart rate, the muscles start to tense as well as your breathing turns into shallow and rapid. Your stress levels may be told by these signs.Under stress, people tend to not be able to think effectively, inability to control feelings and lack of ability to communicate as normal.
Breathing methods for decreasing stress.
There are various breathing techniques to result in relaxation. Essentially. you have to change your breathing with your upper chest to breathe with your stomach. You may need a quiet, relaxed environment where you won't be disturbed for 10 to 20 minutes.
Sit down in a comfortable position and raise your ribcage to expand your chest. Place one hand on your chest and the other place on your abdomen. Get to know your upper chest and abdomen movements while you're breathing. Try to pay attention to your breath and inhale-exhale deeply and slowly through the nose. Your stomach and your upper chest should be stable and allow your diaphragm to work more with your abdomen and less work to your chest.
Your stress will be reduced by breathing correctly. When you are breathing in and out slowly and deeply in a nice and quiet environment, you can feel the relaxation all over your body.
Vision help reduce stress.
Visualization- It is actually among the best methods to decrease stress and frequently employed by professional athletes. The visualization exercise is related to the creation of the image you want to happen in your mind. Sports athletes may visualize the victory. The visualization technique can be viewed as one of the relaxation technique, due to it can make you calm and relax when you have to do some things that you are not familiar with or have high anticipation like the contest or speaking in front of large audiences..
Visualization techniques need to be trained for at least 20 minutes in a good and quiet environment. Take a few minutes to chill and sit comfortably by taking several calming deep breaths. Then close your eye and make an image of a positive thing in your mind. Imagine yourself in a stressful situation and see yourself coping it with confidence. You have to enter the details inside your imagination as much as possible. Negative images should not be shown in your imagination. If that does occur, then just open your eyes, breathe deeply, and begin again. The finished image is always optimistic.
Visualization techniques become easier with practice. Before going to bed and in the morning is the best time to practice this technique successfully. Your brain is most receptive when it is in a semi-state of sleep, much more so than when your conscious mind is awake and is fully engaged.
You will be well armed to face down and conquer the stressors in your lifetime when you put visualization and deep breathing techniques together. These two stress relaxation techniques will put you back in control when practiced regularly.