Health & Wellness Articles

Now & Zen: Easy Relaxation Techniques

A Calmer, Healthier You is Within Reach

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People are busier than ever in today’s fast and furious lifestyle. This constant stress can have a negative impact on your health, contributing to ailments like insomnia, emotional overeating and high blood pressure. Unless you’re lucky enough to be able to escape to a tropical island at the drop of a hat, learning how to deal with stress in a positive way is more important than ever.

When you're stressed, it’s common to try to get through it by drinking alcohol, eating sweets, or smoking, but these are only temporary measures that do more harm than good. Instead of reaching for chocolate the next time you feel your shoulders creeping up to your ears with tension, try one (or all!) of the following relaxation techniques:

Deep breathing, an easy and convenient way to relax, it is the core of many other relaxation techniques. You can practice deep breathing anywhere. Simply take ten deep breaths, lifting your chest to fill your lungs completely and then exhaling all the way. Each breath will relax your body a little bit more and you will feel the tension seep out of your muscles. Read An Exercise in Proper Breathing to learn more.

Progressive muscular relaxation (PMR) helps release muscle tension. Your muscles tighten as one of the first signs of stress and can become a real pain in the neck (or lower back). But this pain doesn't have to be a way of life. PRM is simple yet effective at reducing pain and enhancing relaxation. Sit comfortably and close your eyes. Start by tightening a group of muscles, such as your fists, as much as possible. Hold this tension for a few seconds and then relax the muscles. Once your muscles are relaxed, consciously soften them even further in order to be as relaxed as possible.

Once you have mastered tensing and relaxing your fists, you can move on to other muscles groups and then to your entire body. Apply the same technique, starting at your feet, and working upward. It takes just 10 to 20 minutes to completely relax your entire body. To get the most relaxation possible, try combining PMR with deep breathing.

Mental imagery, or the picture in your mind's eye, can help you regroup and relax. Picture an idyllic and peaceful scene, such as a meadow or a beach, and use all of your senses. Do you smell jasmine in the air? Can you hear the birds singing and feel the light breeze on your skin? Your body can’t tell the difference between a thought and a real event, so bring your peaceful scene to mind the next time you’re feeling anxious. This "mini vacation" will help you feel refreshed, as if you’d really visited to a tropical paradise.
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About The Author

Leanne Beattie Leanne Beattie
A freelance writer, marketing consultant and life coach, Leanne often writes about health and nutrition. See all of Leanne's articles.

Member Comments

  • This article is so rewarding. There are so many ways to relax. I use music and reading to relax my nerves. I camp with my horse too and that is so rewarding. Out in nature, listening to the wildlife. Ahhhh, the good life! - 12/27/2015 2:25:42 PM
    I've always loved yoga as a way to relax. To me, it is meditative. - 1/13/2014 8:51:47 AM
    I...still need chocolate. Well. I want it, anyway. ^_~ But these are fantastic ideas, and I will definitely put them to use! - 8/26/2013 9:12:50 PM
  • Great article. Thank you - 8/4/2013 5:20:27 PM
  • Who doesn't have stress? I know I do! I have been trying deep breathing. Also I think that stretching helps. In the car on the way to work and when I get to work I practice deep breathing. When I get to work I do an upper body stretch. This helps me start my day off in a relaxed manner. Also, I am not sure if I believe in aromatherapy, but I do use a hand cream that supposedly promotes stress relief. And of course, exercise - I go for a walk every day at lunch to clear my mind. Also, getting enough sleep helps too! - 5/6/2013 8:32:10 AM
    These are all wonderful suggestions. I really like the idea of imagining stress sliding off the back like water. Imagery can be a very effective. - 4/9/2013 9:55:35 PM
  • CHERYL20121
    Thank you for such a wonderful article. All these tips will be very useful to me. Bless you. - 5/7/2012 2:46:00 AM
    Great article ! I use many of these techniques daily .Thanks for sharing . - 3/11/2011 3:26:51 PM
  • For me, this sentence is so funny and ironic: "Unless you’re lucky enough to be able to escape to a tropical island at the drop of a hat, learning how to deal with stress in a positive way is more important than ever." I guess I would have to escape to another island.
    I live in a tropical island and it seems everybody is always stressed out. However, the tips in the article are very useful. - 5/5/2010 1:07:59 PM
  • I have been doing mental imagery when I bike on the local Rails to Trails. I find it like stepping into a time machine, and I can almost hear the chucg of the traiins that one were there, hear the ghostly whistle as they round the bend. I read the article on Walking Meditation....I do Biking Meditation. I also practice deep, diaphramatic breathing to drift off to sleep. - 1/18/2010 9:05:58 AM
    This was a good article with very helpful information. I have been using these techniques for several years, and find them to be extremely beneficial. - 12/26/2009 7:33:35 AM
  • Great article! I have been practicing most of these for years and found them to be extremely useful tools! - 3/10/2009 5:37:39 AM
  • A very usefull article. Thank you. - 1/18/2009 7:15:12 PM
  • Great article. - 1/3/2008 1:23:15 PM
    A very helpful article especially on how to de-stress. - 11/23/2007 12:21:12 PM

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