Relaxation Meditation Techniques

There are simple relaxation techniques meditation exercises you can do to relieve stress and manage anxiety. Some of them are done in a matter of 10 minutes, making it easy to perform them on daily basis. Such activities can increase your capacity for relaxing and boost cardiovascular health.

Relaxation Meditation Techniques Reduce Stress and Improve Health

Harvard doctor Herbert Benson pioneered the relaxation response form of meditative technique sometime in the ’70s. Therapists and physicians across the globe have grown to accept this technique, considering it a precious aide to therapies that relieve symptoms in various health conditions like AIDS and cancer as well as other serious physical illnesses.

Bodies exposed to threats or stressful situations respond by fighting or fleeing. This adrenaline rush is the result of releasing epinephrine and norepinephrine hormones from adrenal glands, causing pulse rate and blood pressure elevation, increased muscle blood flow, and rapid breathing.

Relaxation response seeks to trigger a response contradictory to the one that comes after a fight-or-flight reaction. It is a form of deep relaxation wherein pulse rate, metabolism, respiration and blood pressure take a dip. Doing this everyday will train the body to relax and lead to lower blood pressure, lifestyle stress reduction and mood improvement.

Guided relaxation exercises like the relaxation response method involves repeating a sound, phrase or word while seated quietly with both eyes closed. The activity lasts between 10 and 20 minutes. Do this in an area where there are no distractions. If performing the task lying down, there is the risk of dozing off, that is why sitting is the preferred position. Relax the muscles beginning with the feet and moving upward until you reach the face region. Breathe through the nose naturally and freely.

Any phrase or word will do for the relaxation techniques breathing activities. Words like “peace,” “calm” or other words carrying special personal meaning are acceptable. Set aside intrusive ideas or worries by concentrating on the reiteration. You’re allowed to view a clock while practicing, however, the alarm should not be set. After completing the task, stay seated, with eyes closed then open. Let thoughts concerning everyday events return slowly and little by little.

Relaxation techniques breathing exercises may take a bit of practice, and be tough to master initially. However, given time, pracatically anyone is capable of achieving the relaxation state they have long been dreaming of. Benson, the guy responsible for the original description of the technique suggests performing it at once or two times each day. He does not encourage doing the relaxation exercises within a couple of hours after having a meal as there is a chance the technique will be interrupted by digestive processes.

People can also turn to other guided relaxation exercises to obtain a relaxation response. It does not matter how the state of rest and relaxation is achieved. Regular practice of relaxation techniques meditation is what will guarantee a decrease in the emotional and physical offshoots of a life filled with stress.

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