Get into a comfortable lying or sitting position, close your eyes, and get calm. It’s best to do this in a quiet room where you won’t be disturbed or distracted. To help get into the zone, try inhaling and exhaling deeply about five times, feeling yourself sink further into calm with each breath.
· Hold and Release
Tense each muscle group for about five to fifteen seconds as you inhale. Then, release the tension by relaxing your muscles with your exhale for twenty to thirty seconds. Don’t worry if you run out of breath; continue a natural breathing pace if needed. Note the differences in your muscle tension when you’re stressing and relaxing them. As you make these observations, continue to breathe in and out deeply.
The mind is a powerful thing! Don’t discount the ability for you to imagine the relaxation. Try to imagine muscle tension leaving your body as you release each group.
Please pay attention to how different your muscles feel when tensing versus relaxing them. This will allow you to gain more awareness of your physical symptoms of stress throughout your busy days.
Qigong is an ancient healing practice from China. It’s a form of meditation that mixes gentle movement and breathing control to produce numerous benefits. Since its creation, it has become more widespread, with people across the globe developing an interest in the practice. This is one of the best relaxation techniques for those who have limited energy to spend due to their busyness!
There isn’t a lot of research into qigong’s effectiveness as of yet. But some studies have found that the practice can:
· Reduce Anxiety And Stress
The multiple different elements of qigong all contribute to its benefits as a relaxation technique. It has gentle movements, regulates breathing, and utilizes meditation. So, of course, it’s going to rid you of some stress! Research shows that weekly or daily practice of qigong can help you better manage everyday anxieties and tension.
· Increase Focus
Busy people need to be able to focus! If they struggle with this, then their stress levels will go through the roof, making it harder to focus again. Research suggests that regular practice of qigong can boost concentration. This is because it involves regulating your body and mind, giving you better mastery over it.
· Improve Balance
The gentle movements of qigong involve a lot of control. Research shows that this is beneficial to physical balancing ability. This can reduce the risk of injuries and falls, so if you’re prone to clumsiness, practicing qigong can give you that side benefit.
There are two kinds of qigong. One is a passive form, which is not dissimilar to guided meditation and imagery techniques. The second is its more popular active form, which is more traditional. Regardless of which one you’re interested in, it’s a good idea to follow a teacher or instructional video on the technique closely. You’ll have to devote a little time to learn from a professional, but the payoff is worth it for busy folks!
Final Thoughts On Some Relaxation Techniques Busy People Need To Try
In our busy world, we must not forget the importance of taking some time to slow down and relax. Try one of these three suggested science-proved relaxation techniques, and you’ll notice a massive difference in your daily life!