Stress harms our mental and physical health.These techniques will help you relax.
1. Seated Meditation
Meditation works soothingly on the body and mind: the heartbeat slows down, blood pressure decreases, blood flow to the brain increases and brain activity is rebalanced.
- Sit comfortably, cross-legged if you want, in a quiet place where you will not be disturbed. Close your eyes breathe slowly and deeply.
- Relax and emptiness in your head. To help you concentrate on an object, on your breathing or on a sound, you whisper, for example, “on”.
- Sit quietly for two or three minutes (up to 20 minutes when you become familiar with meditation), while focusing on the chosen element.
- As soon as your mind goes astray, bring your attention to this element. The ability to concentrate improves with practice, persevere!
2. Muscle relaxation technique
With our unrestrained rhythms of life, we can no longer relax completely. Rediscover this sensation with this simple exercise.
- Lie on your back, on the floor or on a bed, with a cushion under your knees to support the lumbar and a pillow as flat as possible under your head. Relax in this position for a few minutes.
- Consume the next 10 minutes to contract and loosen each muscle group three times. Start with the feet and reassemble in the following order: calves, thighs, buttocks, belly, chest, back, hands, arms, shoulders, neck, and face.
- Tighten each muscle for three seconds and release very slowly. You will observe that your muscles relax more and more.
- Rest for five minutes enjoying a deep relaxation feeling. Rise gently to avoid dizziness and slowly regain your activity.
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3. Shiatsu massage (acupressure)
It is a discrete exercise, to be tested in the office or on the bus, to relieve tension.
- With your fingertips, make circular movements from the middle of your face to the outside.
- When you encounter a bump in the bone structure, massage it a few seconds with light pressure.
4. Scalp massage
Try this message, from the onset of a headache, or when you are tense. Guaranteed efficiency.
- Tighten and loosen several times a handful of hair near the scalp.
- Move the first back and forth to feel the scalp move.
- Repeat the exercise to cover the entire head.
5. Foot Massage
The combination of heat and light pressure from the pebbles invigorates the tired feet.
- Place smooth rollers or balls at the bottom of a container and cover them with very hot water. Add a few drops of lavender essential oil.
- Immerse the feet in them and roll them back and forth on the pebbles by pressing lightly.
6. Chest massage
This technique relaxes the pectoral muscles after an episode of stress.
- With the fleshy part at the base of the thumb (so-called their eminence), firmly massage the top of the rib cage by circular movements towards the outside.