The past year and this continues to be difficult for everyone and stress is at an all-time high in this country and long term stress can lead to serious physical health problems. Therefore, everyone has to think about ways to relax.
The good news is that there are plenty of ways to relax naturally. Evidence has shown that individuals who are able to achieve their body’s natural relaxation response can reduce their respiratory rate, reduce their heart rate, and lower their blood pressure. With this in mind, there are a few techniques that everyone should try to help them reduce their stress naturally.
1. Try Deep Breathing Techniques
Deep breathing focuses on taking full, cleansing breaths. It is easy to learn, can be done in nearly any location, and provides a quick way for everyone to get their stress levels in check. As a result, deep breathing is also the cornerstone of many other relaxation techniques.
In order to practice deep breathing appropriately, it is important to sit comfortably with the back straight. Then, people should breathe in through their nose. After this, everyone should exhale through their mouths. In order to make sure that you are not breathing too quickly, think about counting to 10 on exhalation.
2. Learn Progressive Muscle Relaxation
Another technique to try is called progressive muscle relaxation. This is a two-step process. The goal is to systematically tense, and then relax, various muscle groups throughout the body. Those who practice relaxation techniques on a regular basis will learn what tension and relaxation feel like. As a result, individuals will be able to react more quickly to signs of muscular tension, intervening before it gets out of hand. Many people decide to combine progressive muscle relaxation with deep breathing for a comprehensive stress-relieving experience.
Those who are looking to get the most out of their progressive muscle relaxation technique should first take off their work clothes, including their shoes, and get more comfortable. Then, take a few deep breaths. Start in the right foot. Tense the muscles in the right foot, hold it for a 10-count, and then relax. Move to the left foot next. Follow the same process from bottom to top, tensing and relaxing every muscle in the body.
3. Practice Visualization
It is no secret that some images can be incredibly stressful. Therefore, visualizing images that are peaceful can also help people alleviate their stress. Visualization, which is also called guided imagery, is a technique that has its roots in traditional meditation. The goal is for people to envision a scene at which they feel at peace. This could be a forest, the beach, or a safe childhood location. There are even apps and audio guides that people can download to get the most out of guided visualization.
4. Utilize Chiropractic Spinal Care
It is important to note that stress can also lead to physical manifestations as well as mental or emotional ones. Therefore, everyone has to take steps to take care of their physical health. Sometimes, the bones might be out of alignment, causing muscles to feel tight. The same can be true of tendons or ligaments. This is where chiropractic spinal care can be helpful.
Dr. Bonnie helps individuals come up with a well-rounded treatment plan that can attack their stress in a comprehensive manner. By working with a trained chiropractor on a regular basis, everyone can figure out where their stress comes from and how it can be addressed.
If you are interested in the benefits of chiropractic care or would like to learn more about our office, click here. We're here to help!
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