Wednesday, November 30, 2011

Simple Relaxation Techniques for Men

Men lead very stressful lives. We are expected to handle everything. That creates stress for us. It is important to have some simple easy ways to  relax so we better handle these situations. The website has presented some real simple ways to learn how to relax.
Anxiety is a normal reaction to the stress and strain of daily life. When anxiety and nervousness is pernicious or persistent, it can compromise your ability to deal effectively with your problems. According to Harvard Health Publications, when anxiety becomes chronic it poses significant risk to your health, increasing your vulnerability to illness. Anxiety states can be mitigated through self-conscious management of your mind and body. Furthermore, research, such as the study described at APA PsychNet, indicates that relaxation techniques can help lower baseline anxiety.

Deep Breathing

Deep breathing oxygenates your blood, enhances brain functioning and induces relaxation. Lie on your back if possible, or sit comfortably. Take a moment to relax your body and release muscular tension. Inhale slowly and deeply through your nose for about 10 seconds. Use your diaphragm to fill your lungs as completely as you can. Hold your breath for a few seconds, and then exhale through your mouth. Slowly expel as much air as you can, emptying your lungs completely. As you exhale, imagine you are blowing out your anxiety and tension. Wait a few seconds, and then repeat the process as long as you need. Often, just a few deep breaths can calm you.

Progressive Relaxation
You can learn this technique and provide yourself mental instructions, or record yourself, slowly and calmly giving the instructions, and then play the tape when you want to relax. Lie on your back, with your hands and arms to your side. Close your eyes. Feel your feet. Notice any tension in your feet, and release it. Notice how your feet feel heavier. Scan for any more tension in your feet and release it. Once you have released all tension from your feet, move your attention to your ankles and calves. Feel their weight, notice any tension, and then release it. Relax every muscle in your ankles and calves. Sense the steady force of gravity as your calves sink toward the bed or surface below you. Slowly and methodically, direct your attention up your body in the same manner. Move from your calves, to your knees, thighs, buttock, and then to your abdomen and chest. As you focus on your chest, notice your breathing. With each breath, release more tension as you exhale. Allow your breathing to slow as you feel your chest and abdomen get heavier and heavier. Feel your weight, as you are pulled deeper into your mattress. Once you have completely relaxed your chest and abdomen, direct your attention to your fingers, hands, arms, shoulders, head and skull, mouth and jaw, face and cheeks, and then finally your eyes. Once you have progressed up your entire body, mentally scan your body again. Search for any remaining tension and release it.

Guided Imagery

With this technique you imagine yourself in a peaceful setting. Lie on your back or sit comfortably with your eyes closed. Take a few deep breaths. Imagine yourself standing on an escalator that is taking you downward. As you glide down further and further you find yourself entering a favorite, peaceful setting. It may be a favorite vacation spot, a beach, a childhood summer home on a lake, the top of a mountain, or any place that you find relaxing and peaceful. Imagine looking around as the escalator finally places you at the start of a path. Imagine the sounds, scents and sensations of the location. Hear the waves lapping on the shore, feel the warmth of the sun, and the gentle touch of a fragrant breeze. Image yourself following the path until you find a place where you can lay and soak in the sensations of relaxing in your favorite spot. While you lay in your special spot, feel calmness and peaceful enjoyment move over you. Imagine yourself slowly drifting off into a deep sleep. When you are ready to return, savor a few more moments of your escape, and then slowly open your eyes. Return to this spot whenever you need to relax or escape.

We hope this helps you in learning simple ways to relax. If you would like to contact us with any questions or feedback, you can reach us by email.

Thank You for visiting!
Joseph A. Jones & The WellLife Team

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