Conscious breathing, meditation and physical activities improve the quality of life of those who put them into practice.
Commonly, the responsibilities and situations experienced daily can cause stress and anxiety, so some doses of relaxation would serve to take advantage of the human body’s ability to self-regulate and modify the way in which chemical substances are secreted through actions ; without the need to resort to psychotropic drugs or, in other cases, reduce the need for them.
Although stress is a normal and necessary response for the survival of every person, when it interferes with tranquility, rest and interpersonal relationships, it means that psycho-emotional health has been a victim of it and, therefore, physical well-being You will also suffer negative consequences.
Distress, known as “bad stress”, is capable of causing gastrointestinal and cardiovascular discomfort, and imbalances in the central nervous system. “Worry triggers adrenaline and prevents sleep,” explains psychologist Yamilet Pinto, about insomnia as one of the causes of muscle tension that causes “widespread pain” and affects physical health.
Rudimar Rodríguez, a meditation facilitator, mentions that relaxation “is the balance of being”, and that learning some techniques to achieve it can increase the well-being of those who put them into practice, with just a little time and effort. In this way, even if there are difficulties, you can see them differently and find solutions.
Having this ability is possible by making a habit of techniques to combat stress, which will serve to improve even when your day was not so demanding.
transform stress
To achieve a higher level of serenity, everyone can use conscious breathing, even if it initially seems difficult to master and find balance.
Therefore, when stressed, it is advisable to breathe deeply and at least five times. Likewise, with the help of your thumbs, you can cover the right paranasal sinus, inhale through the left, retain the air and exhale through the side that was covered. This technique, by converting it into an alternate sequence, allows for calm and is simple if practiced under concentration.
“In a queue I can breathe and calm down, I have control of my being,” says Rodríguez.
In similar circumstances and from anywhere, with the so-called 4 × 4 breathing or square breathing, the person who practices it can focus and concentrate their thoughts. This technique involves counting to four while inhaling through your nose. The air must be equally held for four seconds and exhaled in the same amount of time.
These exercises are able to enhance energy and find balance between body, mind, and soul, so “they make our lifestyle more pleasant.”
know the mind
Yoga has been part of the “evolutionary process of consciousness on planet earth”, according to Mailen Berenguel, instructor of this spiritual, physical and mental discipline. Therefore, she describes that “it is not just moving the body.”
Practicing yoga allows you to delve into the content of the mind and thoughts to, in this way, have control over the body and thus, among other things, manage stress. “Yoga happens because I know and recognize myself,” he points out about learning to turn “attack” thoughts into ones of love.
For example, the Vispassana technique is used to raise awareness about aspects of life, and consists of directing attention to something specific, concentrating on breathing and guiding oneself through it, without allowing thoughts to wander. “It is observing bodily sensations, without identifying with them,” explains Berenguel, mentioning the premise that the physical environment is “impermanent” and, therefore, attention is what gives it permanence.
live fully
Good habits and discipline are the key to dissipating stress through relaxation techniques. Even by witnessing the attitude of a stressed person you can help them enter a process of “transformation” with the aforementioned.
In addition, other daily activities also promote the physical and mental well-being of the human being, which, accompanied by relaxation exercises, allow the tensions of daily life to be removed. “It’s like feeling on a cloud,” says Rodríguez.
It is recommended to walk for at least an hour a day to maintain movement and not atrophy the body or the mind. The same goes for some physical stretching or strength training exercises -such as CrossFit- capable of helping the body release adrenaline and becoming a great ally for greater well-being.
Dancing is also an activity that brings relaxation to the body and allows you to see life with more joy. “It’s having a harmonious feeling with yourself,” says the meditation facilitator.
Laughing, singing, doing personal growth readings and even drawing mandalas are other ways to heal, give life a better meaning and reduce stress. Similarly, by visiting a spa you can experience relaxing therapies and treatments.
Benefits
Relaxation techniques and leading a healthier lifestyle markedly change the state of mind of people, who will also enjoy improvements in the immune, circulatory and digestive systems.
Depression, pain, and even insomnia can be lessened through meditation, which translates into better energy.
Similarly, interpersonal relationships become easier in those who maintain a “relaxed state of alert” and resolve difficulties without becoming obfuscated, since assertive communication, memory and empathy are strengthened when tensions decrease.
Pause to life
To get more relaxed, take a deep breath and close your eyes. As you repeat the mantra “I breathe in light and breathe out peace”, he visualizes a pleasant image and experiences it as if it were really happening. Without letting anything disturb you, come back to the present, you will feel much better.