filmov
tv
How to Relax Even If You Can’t
Показать описание
Ideas for relaxation you can use anywhere
Are you always stressed and anxious?!
In this video, coach Cathy walks you through some of her favorite ideas for relaxation to use
anywhere!
Exercise!
You do not have to become an athlete to reap the relaxation benefits of exercise. Simply moving your body in some way every day will get you in the groove of relaxation. Exercise can be low- or high-impact depending on what creates that feeling of relaxation for you.
Examples of aerobic and anaerobic exercise to reach state of relaxation are:
Walking - Preferably outside, but even around your house or up and down stairs works
Biking - Preferably outside, but a stationary bike gets the job done, too
Dancing - In your living room, while washing dishes, anywhere, just shake it!
Yoga - All you need is a mat and an app with follow along guidance
Tai chi - Google ‘tai chi for beginners’ and choose a video to follow
Qigong - Google to find a video that calls to you
Pilates - Start with a mat class or join a Pilates studio to use equipment
If attending a class in person is not your thing right now, have no fear. The web is exploding with fitness classes to fit anyone’s preference.
You can choose a previously recorded program to practice whenever you choose, or a live practice where you interact with instructors and participants in real time. Being a part of a community online or in person will encourage you to stay consistent.
Tense and Release
Another technique to activate your muscles is progressive muscle relaxation. It’s a practice involving tensing muscle groups, and then releasing the tension by relaxing the muscles.
Start from your toes, move to your calves, then your thighs, working your way up to your head. Don’t forget your face!
By focusing on each muscle group individually, it is easier for you to target areas that may be more tense or sore than others.
Tense for 5 seconds
Relax for 30 seconds
Repeat
In order for any relaxation technique to work fully you must be MINDFUL.
What does being mindful have to do with relaxation?
Being mindful is a mental state of being consciously aware of what is happening in the present moment.
Mindfulness is created by focusing on, calmly acknowledging and accepting:
How you are feeling
What you are thinking
Physical sensations of your body
Focusing on your breath is one way to create mindfulness, because you are paying attention to what is happening to your body as you breathe. This focus makes it easier to notice if you have shallow breathing, if you are holding your breath, or if your breathing is faster than normal.
Breathe!
Yes, breathe to relax your body. It’s that simple. Believe it or not, a lot of us do not breathe fully, especially when stress is present. If we are not mindful of our breathing we tend to hold our breath or take shallow breaths.
Options to release stress, relax muscles and cleanse your body with essential oxygen are:
Focusing on taking slow, deep breaths for a few minutes, a few times per day. Be it in the car, washing dishes, folding laundry, raking leaves, etc.
Using a square breathing technique where you inhale to the count of 4 (or whatever # works for you), hold for a count of 4, exhale to the count of 4, hold for a count of 4, and repeat for a few minutes.
Breathing from your diaphragm by placing your hand on your abdomen and taking slow, deep inhales focusing on your abdomen expanding followed by a longer exhale. This stimulates your parasympathetic nervous system to calm your body and reduce your heart rate and blood pressure.
Meditating while focusing only on your breath by being mindful of the oxygen entering your body and the carbon dioxide leaving your body. Closing your eyes can help keep the focus on your breath.
Transferring this mindful practice to other things in your life by focusing on one thing at a time will make it easier to be present in the moment instead of allowing your mind to be scattered.
Need a visual to be mindfully present?
Use your imagination. Yes, the game of pretend from when you were young.
Envision calm and serene images. Many people find it helpful to include nature in their visualizations.
If this video helped you, please hit the SUBSCRIBE BUTTON!
Request Access to Our Mom Facebook Support Group!
FOLLOW US!
Are you always stressed and anxious?!
In this video, coach Cathy walks you through some of her favorite ideas for relaxation to use
anywhere!
Exercise!
You do not have to become an athlete to reap the relaxation benefits of exercise. Simply moving your body in some way every day will get you in the groove of relaxation. Exercise can be low- or high-impact depending on what creates that feeling of relaxation for you.
Examples of aerobic and anaerobic exercise to reach state of relaxation are:
Walking - Preferably outside, but even around your house or up and down stairs works
Biking - Preferably outside, but a stationary bike gets the job done, too
Dancing - In your living room, while washing dishes, anywhere, just shake it!
Yoga - All you need is a mat and an app with follow along guidance
Tai chi - Google ‘tai chi for beginners’ and choose a video to follow
Qigong - Google to find a video that calls to you
Pilates - Start with a mat class or join a Pilates studio to use equipment
If attending a class in person is not your thing right now, have no fear. The web is exploding with fitness classes to fit anyone’s preference.
You can choose a previously recorded program to practice whenever you choose, or a live practice where you interact with instructors and participants in real time. Being a part of a community online or in person will encourage you to stay consistent.
Tense and Release
Another technique to activate your muscles is progressive muscle relaxation. It’s a practice involving tensing muscle groups, and then releasing the tension by relaxing the muscles.
Start from your toes, move to your calves, then your thighs, working your way up to your head. Don’t forget your face!
By focusing on each muscle group individually, it is easier for you to target areas that may be more tense or sore than others.
Tense for 5 seconds
Relax for 30 seconds
Repeat
In order for any relaxation technique to work fully you must be MINDFUL.
What does being mindful have to do with relaxation?
Being mindful is a mental state of being consciously aware of what is happening in the present moment.
Mindfulness is created by focusing on, calmly acknowledging and accepting:
How you are feeling
What you are thinking
Physical sensations of your body
Focusing on your breath is one way to create mindfulness, because you are paying attention to what is happening to your body as you breathe. This focus makes it easier to notice if you have shallow breathing, if you are holding your breath, or if your breathing is faster than normal.
Breathe!
Yes, breathe to relax your body. It’s that simple. Believe it or not, a lot of us do not breathe fully, especially when stress is present. If we are not mindful of our breathing we tend to hold our breath or take shallow breaths.
Options to release stress, relax muscles and cleanse your body with essential oxygen are:
Focusing on taking slow, deep breaths for a few minutes, a few times per day. Be it in the car, washing dishes, folding laundry, raking leaves, etc.
Using a square breathing technique where you inhale to the count of 4 (or whatever # works for you), hold for a count of 4, exhale to the count of 4, hold for a count of 4, and repeat for a few minutes.
Breathing from your diaphragm by placing your hand on your abdomen and taking slow, deep inhales focusing on your abdomen expanding followed by a longer exhale. This stimulates your parasympathetic nervous system to calm your body and reduce your heart rate and blood pressure.
Meditating while focusing only on your breath by being mindful of the oxygen entering your body and the carbon dioxide leaving your body. Closing your eyes can help keep the focus on your breath.
Transferring this mindful practice to other things in your life by focusing on one thing at a time will make it easier to be present in the moment instead of allowing your mind to be scattered.
Need a visual to be mindfully present?
Use your imagination. Yes, the game of pretend from when you were young.
Envision calm and serene images. Many people find it helpful to include nature in their visualizations.
If this video helped you, please hit the SUBSCRIBE BUTTON!
Request Access to Our Mom Facebook Support Group!
FOLLOW US!
0:00:15
0:00:31
0:00:19
0:00:31
0:00:25
0:00:28
0:04:29
0:03:02
0:55:18
0:00:39
0:00:19
0:00:28
0:20:04
0:05:18
0:00:18
0:00:38
0:00:29
0:00:17
0:00:13
0:12:21
0:00:41
0:00:18
0:00:55
0:00:47