Given the fast and furious pace of modern life, wherever you may be living in the world, you may find your friend, relative, colleague or even yourself suffering from mental stress and burnout.

However, there are some relaxation activities you can do for the relief of these conditions before you may need to seek professional help. Certain of these relaxation methods can be effective in reducing stress in your life. These relaxation methods can include muscle relaxation techniques, deep breathing exercises, meditation or prayer, massage therapy and biofeedback. Massage therapy and biofeedback are usually done in a professional setting but the first three methods can be done at home.

Muscle relaxation
Muscle relaxation is a great activity to practise before going to sleep each night. It will help you calm down and help you sleep better. You should lie down in a comfortable position without crossing your arms or legs. Begin concentrating on each part of your body starting with your head. Breathe deep and slow through this exercise. Tense each muscle as tightly as possible holding for a count of five to ten and then release the muscle. Think of that muscle and feel the relaxation as it becomes heavy. Tense and release each muscle starting with the head and not forgetting the muscles in your face. Continue down each muscle group to your feet. Once you have completed the outside, you may want to work on contracting internal muscles. (Note: You will have some difficulties initially but once you can get it, you’ll find muscle relaxation great for stress relief)

Deep Breathing
Breathing is an important way to reduce stress. When we are stressed, we start taking shallow, short breaths. Taking a deep and long breath can be a great resource for winding down and taking a step back for stressful situations. Deep breathing means concentrating on each breath and counting through each cycle. Inhale through the nose to the count of ten, taking in as much air as you can. Breathe with your stomach and abdomen muscles and don’t let your chest expand. Breathe out slowly through the nose also to the count of ten. Concentrate only on breathing and counting through the cycles. (Note: Repeat this exercise five to ten times and try to make it a habit of doing deep breathing techniques several times a day.)

Mental Meditation
Meditation has been widely used in Oriental cultures as a way to reduce stress. The goal is to calm down the mind and relax. Meditation reduces the stress hormone levels in your body and raises your emotional mood. It aids in reducing blood pressure, keeps adrenaline and skin temperatures in your body level. You should carve out twenty minutes of your day to practice meditation. (Note: You shouldn’t try this right before you go to sleep because it could cause you to wake up in the middle of the night bright and alert.)

Techniques for meditation are varied and you may choose the method that feels the best to you. Sit upright in a chair or on the floor with your spine straight. If you are sitting on the floor cross your legs, if you are sitting on a chair be sure both feet are flat on the floor. Let your mind go and picture your favorite place where you feel the most relaxed. Picture your worries as clouds that are slowly melting away. Feel each breath you take and listen to the sounds around you. Make an effort to use all of your senses to experience the moment you are in. (Note: You may find playing zen-type of music a help for meditation)

These three relaxation methods can be practiced at home and will help reduce stress and control stress hormone levels in your body.

Some of us may find that we can easily practise these relaxation techniques by ourselves at home. Others may not be able to and it is advisable that you then take up classes such as Yoga and Tai Chi which includes muscle relaxation, breathing exercises and meditation as part of their practising philosophy.

Article reprinted with permission from http://www.health-wellness-care.com

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