For many of us, ‘relaxation’ means zoning out in front of the TV with a bottle of red wine at the end of a stressful day. But this does little to reduce the damaging effects of stress. To combat it, we need to activate our body’s natural relaxation response.

The good news is this can be done with a few simple relaxation techniques.

Let’s have a look at some:

Deep breathing

With its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique. It’s easy to learn, can be practiced anywhere and provides a quick way to get your stress levels in check.

Deep breathing is the cornerstone of many relaxation practices, such as Yoga and Pilates, and can be combined with other relaxing elements such as aromatherapy or music to counter the effects of stress. All you really need is a few minutes and a place to stretch out.

What to do: Stand up and breathe deeply into your tummy ten times. Imagine you are filling up a balloon as you breathe in through your nose, and deflating it as you breathe out through your mouth. It helps to put your hand over your tummy button and feel it as your tummy pushes it out and then brings it back in as you breathe the air out.

Exercise

Exercise increases your overall health and sense of wellbeing, but it also has some direct stress-busting benefits. Physical activity helps bump up the production of your brain’s feel-good neurotransmitters, called endorphins. They act as natural painkillers and promote sleep, which in turn reduces stress.
What to do: You can go for a swim, run up and down the stairs, or put some cheesy music on and dance round your bedroom like a lunatic. It doesn’t matter what you do, as long as it raises your heart rate. You’ll soon feel the benefits.

Progressive muscle relaxation

Then there’s progressive muscle relaxation, which involves the systematic tensing and relaxing of different muscle groups in the body. With regular practice, progressive muscle relaxation can help you understand what tension and complete relaxation feel like in different parts of your body. This will help you spot and counteract the first signs of muscular tension that accompany stress.

What to do: Lie in a darkened room, take off your shoes and get comfortable. Take a few minutes to relax, breathing in and out slowly. Once you’re relaxed, shift your attention to your right foot. Slowly tense the muscles, squeezing as tightly as you can. Hold for a count of 10. Then relax your foot. Focus on the tension flowing away as it becomes limp and loose.

When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release. Then move slowly up through each muscle group in your body, ending with your face. The tension will drain away.

Yoga

Yoga involves a series of moving and stationary poses, combined with deep breathing.

As well as reducing anxiety and stress, yoga improves flexibility, strength, balance and stamina.
When practiced regularly, it can strengthen our relaxation response.

What to do: Although almost all yoga classes end in a relaxation pose, classes that emphasise slow, steady movement, deep breathing and gentle stretching are best for stress relief. If you’re unsure whether a specific yoga class is appropriate for stress relief, call the studio and ask.

Come and find out for yourself at Castle Thai Spa. We offer a range of massage therapies to help relieve stress and re-energise. Call to book yours today, on 0131 629 0794.