Stress is one of the most common evils of our society and in the long run it can cause many health problems. You’ll know you’re stressed because you’ll feel restless, worry too much about everything, feel muscle tension, have headaches and even notice your shortness of breath or have apnea. When we feel stressed, the world seems to be working against us, and much faster.

One of the things that can be used for this is Jacobson’s Progressive Relaxation. In this meditation I teach you how to practice this type of relaxation and get rid of stress.

In addition to doing this relaxation, we can work on the two most important aspects of good relaxation: conscious breathing and attention.

2. Relaxation exercises against stress

The triggers for stress can be many, from work to family problems. Today I would like to propose an exercise that can help relieve stress and symptoms.

conscious spirit

Conscious breathing is important because it represents the gateway to control our nervous system: if we get to master breathing, we can relax and therefore relieve stress.

Remember that stress and anxiety are related to sympathetic nervous system hyperactivity. The sympathetic nervous system is activated when we need to be more attentive or when we are hungry or when something is dangerous. Blood goes to the lungs and muscles, the heart quickens, and breathing becomes shorter in preparation for flight. The brain does not distinguish between what is true and what is not. So if we create dangerous mental situations, our body prepares to flee as if it were a danger that we only imagine is actually happening.

But what we need to do is learn to activate the parasympathetic nerves. The parasympathetic nervous system is usually active when you sleep, when you connect with your emotions, or when you are relaxed. If we try to breathe through the nose by prolonging the exhalations, we will be able to reduce the hyperactive sympathetic nervous system and enter fully into meditation.

Therefore, in this relaxation you will see that we give a lot of importance to breathing, which must be diaphragmatic, that is, to take in air to the stomach and inhale and exhale through the nose. We will guide you through some very simple and effective conscious breathing exercises.

Full attention

As I said, our brain does not differentiate between what we imagine and what really happens. So if you continue to have negative thoughts that bring you down, such as “I’m not getting to everything”, “I have a lot of work” or “this is beyond me”, just make sure you focus on feeding more. It is therefore important to focus our attention on a space of peace and tranquility where you can relax your mind and relieve any muscular tension you have accumulated.

To do that, we will also practice Jacobson’s Progressive Relaxation. This relaxation is best known. It was created by Dr. Jacobson in 1929 and is about muscle tension and relaxation. There are certain stress-related thoughts and events that cause muscle tension. With Jacobson’s Progressive Body Relaxation we specifically stretch the muscles, identify the muscular tension and then relax and remove the stress.

Relaxation for Stress Relief: Guided Meditation

After the conscious breathing exercises we will practice this relaxation. You will see that it is very simple and effective.

  • Do relaxation sitting in a chair with your back straight, but without tension. So make sure you don’t fall asleep and you’ll be comfortable.
  • If you like, you can find a way to meditate with headphones. You will feel the sound envelope and you will be able to better isolate yourself from the outside.
  • If you need to move in meditation, go ahead. If you are uncomfortable, please move to a more comfortable position with gentle movements.
  • If you can, take the entire meditation and then set your device in the boat mode.
  • Sometimes you can meditate for a day. It may be a punctual space or prolonged stress, it does not matter. You can do this meditation just when you want to peak or feel in prevention.
  • Put some essential oil in a diffuser or some incense. I recommend stress-relieving scents that relax you and help balance your nervous system. I recommend for example tangerine and lavender. They are also wonderful together.
  • At the height of stress, try to avoid stimulants, such as coffee or tea. You can choose a rooibos infusion, which, although it does not have relaxing properties, I recommend it because it does not, and you will find a pleasant transition to stop the stimulation of the infusion. So that it is not difficult at first, you could replace one of the coffees or teas one day when you drink rooibos.
  • Remember to help yourself with wonderful natural remedies, such as relaxing herbal infusions. Opt for infusions of valerian, lavender or lemon balm.
  • Finally, remember that everything happens and the most important thing is to always be healthy and fit. With this relaxation you will feel better and you can exercise as often as you need!

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