4 effective relaxation techniques

Do you feel like you're on the verge of an explosion? Here are 4 relaxation methods to practice independently to quickly find calm and serenity. Discover in the next lines self-hypnosis, mindfulness meditation, cardiac coherence and a self-massage.

Relaxation techniques: why practice?

Today's relaxation techniques (sophrology, hypnosis, mindfulness, etc.) are inspired by ancient practices (yoga, meditation). The objective of relaxation is to reduce stress by thus affecting heart rate, breathing, blood pressure and cortisol levels known as the stress hormone.

The common factor in all of these relaxation methods is living in the moment in the here and now. By acting on your breathing, by concentrating on your sensations, by taking a neutral look at your environment, you learn to detach yourself from your problems, to experience the present moment. The mind calms down, your tensions are released, your breathing becomes more fluid, the energy flows without hindrance. Calm, relaxation, peace.

Where and when to practice.

Whatever the technique, consistency and training are the key to success. Choose a time in your day when you are sure you will not be disturbed. The morning when you wake up and the evening when you go to bed are generally proposed. In addition, it is preferable to train for a while in a place that is conducive to relaxation in a comfortable outfit before you start practicing in public transport or at the office, for example...

1. Self-hypnosis to refocus.

Hypnosis takes you into a state of amplified consciousness. Each of you experiences this every day when you are so absorbed in a task that you forget about the rest of the world. 

With self-hypnosis you access your unconscious. You can ask him to help you find a solution, to awaken a potential, to deprogram/reprogram thought patterns.

An exercise to discover your unconscious according to Mireille Meyer in her book Le B.A.-BA de l'autohypnose.

  1. Breathe gently, becoming aware of your breathing. Let your eyelids close. The more you breathe, the more you enter into this experience. The unconscious mind controls your breathing: to become aware of it is already to get in touch with it!
  2. It is also the unconscious that makes your heart beat. Listen to him. You may feel the blood flow pulsing through your body. You feel things that you didn't necessarily think about, that we said were unconscious. They are no longer, because you have realized this!
  3. Pay attention to your body temperature. Feel the difference between your hands and the rest of your body. 
  4. Notice those little flutters in your head with each heartbeat. You can, by paying attention, become more and more aware of it...
  5. Take two or three deep breaths, gently move your fingers and quietly open your eyes. Come back to yourself here and now. 

2. Mindfulness meditation to reconnect.

The mindfulness meditation was brought to hospitals in France thanks to psychiatrist Christophe André. This form of meditation is non-religious. It invites you to reconnect to your sensations and your environment while having a certain distance, a neutral look. 

To experience it, start by paying attention to your environment with each of your senses:

  • Look around you, without judgment: colors, layout, objects, shapes, rays of light...
  • Close your eyes and listen to the sounds: one or more voices, an isolated conversation, birds in the background, music in the background...
  • Always with your eyes closed, pay attention to the smells...
  • Then on the touch: the subtle weight of your clothes, of a bracelet, your seat, the temperature of your skin...
  • Finally, the taste: the feel of the toothpaste, the taste of your coffee, your tea or your meal...

By living fully in the present moment with neutrality, you allow yourself to pause your mind and welcome mindfulness.

3. Cardiac coherence to learn how to breathe

The cardiac coherence was first mentioned by Dr. David Servan-Schreiber in Heal and then developed by Dr. David O'Hare. This breathing technique is extremely simple to practice and implement. Videos on the internet can help you in your beginnings before taking rhythm and doing it in total autonomy. 

The benefits are numerous and deserve your full attention. From reducing stress to lowering blood pressure, improving sleep and listening to your intuition, this exercise is a gold mine. 

Several breathing frequencies exist depending on your needs. The most common is 4/6: an inspiration on 4 beats for an expiration on 6 beats.   

It is recommended to always start with a deep and wide exhale as this has a direct effect on the parasympathetic nerve via the vagus nerve. The heart rate slows down almost instantly, putting the rest of the body at rest. 

For optimal results, it must be practiced very regularly because the physiological effects last only a few hours. Follow the "365" rule: 3 times a day, 6 breaths per minute (frequency 6), for 5 minutes, 365 days a year.

Self-massage do-in from shiatsu to relax

To practice self-massage is to reconnect with touch. By massaging yourself, you release endorphins, which is the well-being hormone. 

Facial, palmar, plantar, abdominal or shoulder girdle self-massage, each area of the body can be massaged, kneaded, touched and tapped. 

Do-in is a self-massage derived from shiatsu. It respects the codes of traditional Japanese and Chinese medicine and aims to circulate the Qi, the vital energy. Acupuncture points are then pressed on the specific meridian paths according to your problem. This technique allows you to release your tensions quickly and recover strength and vitality.

These relaxation methods have the advantage of making you a fall back in managing your well-being. However, sometimes this is not enough. Don't hesitate to consult professionals or to train in workshops or courses to benefit from the full potential of these techniques.

Alexia Bernard 9 October, 2019
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