Relaxation time is essential to counteract the effects of chronic stress on the body. Using relaxation techniques, we can start to crash this cumulative, damaging process and join the self-healing potential of the body.
Herbert Benson, MD, Harvard, and stress-reducing specialist first explained the phrase "Relaxation Response" in the early 1970s to explain the physiological and mental changes when he relaxed. In the Wellness Book, the relaxation response is "a physiological condition characterized by lower heart rate, metabolism, respiratory rate, lower blood pressure and lower brain wave patterns".
Here are some of the positive changes that occur when your body rests in the Relaxation Response:
1. Heartbeat and breathing slow down.
2nd Oxygen consumption is significantly reduced.
3rd The carbon dioxide has expired.
4th Blood pressure remains stable.
5th Blood lactate levels (which many researchers believe are panic attacks) are falling sharply.
There are many good practices that encourage this intensive relaxation and release.
This article focuses on rhythmic, deep, diaphragmatic breathing. This vital stress management tool is "under your nose" and so close to your breath! When it focuses on slow, deep breathing, inhalation fills the lungs and expands the lower abdomen when the diaphragm descends into the softness of its calm belly.
Try it now:
Relax your body and free yourself from the signs of tension. Let the tongue and jaw rest. Pull your shoulder off your ear. Let your belly relax and become softer, getting rid of tension from that part of your body. Be aware of your breathing as it is. Breathe in and take a deep, full breath.
Let the breath flow all the way to the lower abdomen. You can imagine that you have a little balloon on your belly. As you inhale, let the balloon inflate evenly. When I breathe out, I feel the balloon is crashing easily. Take these measured, gentle, deep breaths.
Then let's start to know a break that spontaneously happens at the end of each breath. Give yourself permission to stay here without running for the next intervention. Leave the next intervention on the surface if your body is ready to greet you.
Enjoy the convenience of a break. Peacefully floating in the breaks between exhalation and intervention, let the breath happen in itself. Let the air breathe!
If you are learning only diaphragmatic breathing, it may be helpful if you lean on your knees lying down on your back. In this posture it is easier to feel the "soft belly", the diaphragmatic breathing. Notice that belly and exhalation fall off the belly. Let the breath initiate motion.
You can place your hand on your stomach and breathe the warmth. Feel that the weight of the hands rises with inhalation and decreases with exhalation. The thick book, lying on the belly, will create the same feeling.
Another wonderful way to float your deep belly on your belly. In this situation, the only way to breathe is diaphragmically!
Finally, it may be useful to shout out loud with the air. Sound is a wonderful way to relieve stress and tension.
Deep, diaphragmatic, soft belly breathing has a profound effect on the body. Just three minutes of soft belly breathes the body from stress-response mode to relaxation! And if you stay in that Relaxation Response for only 20 minutes, you will make a long way to counteract the destructive effects of chronic stress.
Source by sbobet