4 Simple and Powerful Everyday Relaxation Techniques

08/27/19 • 6 min

4 Simple and Powerful Everyday Relaxation Techniques

Did you know that unresolved stress you encounter and have to deal with each day has been show to be one of the leading cause of mental issues as well as other health problems? This is why the various relaxation techniques that you will read about in this article are meant to keep your mind, body, and soul free from tension, anxiety, anger, fear and help you find better ways of coping with everyday stress. When you are relaxed mentally, it will significantly reduce the adverse effects on various aspects of your health, such as:

Decreased muscle tension
Decreased carbon dioxide production and oxygen consumption
Improved blood flow to the arms and legs
Control of breathing
Greater self-actualization
Improved mental health
A significant decrease in smoking and drug abuse – if you do
Effective in managing migraines, insomnia, anxiety, asthma, ulcers, pain tolerance, fatigue, depression, hypertensives, and much more.

The following relaxation techniques [which we have been teaching for years in our Elizabeth City, NC Chiropractic office] are generally considered safe and may be helpful in managing a variety of health conditions for healthy people. My disclaimer is that there have been numerous reports of increased anxiety, especially for individuals with serious physical or mental health issues, as such, they should consult with their physicians before attempting any of them.

ü Meditation practices – Particularly those that include breathing and movements such as Tai Chi and Yoga have been found to induce relaxation significantly.
ü Deep breathing exercises – Ever wonder why you are told to take a breath when you are angry, fearful, or frustrated, and how once you breathe, you feel relaxed? Well, Deep breathing is one of the best ways to lower physical stress because it automatically signals your brain to calm down and relax. So next time either try, 3 to 10 of belly breathing or roll breathing to help you use your lungs full capacity to promote focus and relaxation.

You may feel dizzy the first few times you try roll breathing, therefore do it with caution until you fully master the technique.

ü Progressive muscle relaxation (PMR) – This is a technique that is based on the practice of tightening one muscle group at a time followed by relaxation and tension release. Doctors have used it to mitigate chronic cancer pain, digestive problems, high blood pressure, headaches, anxiety, stress, fatigue, and chronic insomnia.
ü Guided imagery therapy – Like PMR, this is a self-awareness relaxation technique that helps you learn how to use words or images so that you effectively steer your thoughts away from the stress, nervousness, anxiety or pain in order to find your inner peace and strength. This relaxation technique can have many physical and emotional benefits because it centers the natural powers of the mind into relaxation, self-awareness, even healing.

4 Simple and Powerful Everyday Relaxation Techniques

Decreased muscle tension
Decreased carbon dioxide production and oxygen consumption
Improved blood flow to the arms and legs
Control of breathing
Greater self-actualization
Improved mental health
A significant decrease in smoking and drug abuse – if you do
Effective in managing migraines, insomnia, anxiety, asthma, ulcers, pain tolerance, fatigue, depression, hypertensives, and much more.

ü Meditation practices – Particularly those that include breathing and movements such as Tai Chi and Yoga have been found to induce relaxation significantly.
ü Deep breathing exercises – Ever wonder why you are told to take a breath when you are angry, fearful, or frustrated, and how once you breathe, you feel relaxed? Well, Deep breathing is one of the best ways to lower physical stress because it automatically signals your brain to calm down and relax. So next time either try, 3 to 10 of belly breathing or roll breathing to help you use your lungs full capacity to promote focus and relaxation.

You may feel dizzy the first few times you try roll breathing, therefore do it with caution until you fully master the technique.

ü Progressive muscle relaxation (PMR) – This is a technique that is based on the practice of tightening one muscle group at a time followed by relaxation and tension release. Doctors have used it to mitigate chronic cancer pain, digestive problems, high blood pressure, headaches, anxiety, stress, fatigue, and chronic insomnia.
ü Guided imagery therapy – Like PMR, this is a self-awareness relaxation technique that helps you learn how to use words or images so that you effectively steer your thoughts away from the stress, nervousness, anxiety or pain in order to find your inner peace and strength. This relaxation technique can have many physical and emotional benefits because it centers the natural powers of the mind into relaxation, self-awareness, even healing.

Previous Episode

What is Breathwork and Why Should You Care?

What is Breathwork and Why Should You Care?

Some of you may ask, we have been breathing all our lives so, why do we need yet another breathing “trend” that has been popularized by celebrities like Christy Turlington or Gisele Bündchen? Truth is, Breathwork is an ancient technique much similar to practices like yoga and Tai Chi that incorporates Western psychotherapy principles to help you foster self-awareness and nervous system relaxation. Changing the way you would typically breathe in order to reach deeper states of consciousness and awareness is what Breathwork is all about and while it can take many forms, but the basic principle is to use such an exercise to boost your physical, mental and spiritual well-being.

The technique has proven effective mitigating a plethora of condition related to chronic health concerns because it evokes numerous physiological and chemical effects like changing heart rate, blood pressure, and stress hormone levels (cortisol) it can helping you achieve a greater sense of self-awareness and capacity for self-healing even alleviate issues such as:

ü Mental health problems like depression, stress, anxiety, including anger issues
ü Trauma and post-traumatic stress
ü Chronic obstructive pulmonary disease
ü Labor pains
ü Irritable bowel syndrome (IBS) symptoms
ü Asthma
ü Insomnia
ü Help with quitting smoking
ü Remove mental fog to boost creativity thanks to enhanced consciousness
ü It has been shown to help alter the immune system, high blood pressure, and metabolic function
ü Help in the management of a condition known as attention deficit hyperactivity disorder (ADHD) in children and adults as well

There are many forms of Breathwork techniques, but the ones that are commonly used and for the sake of first-timers, they include:

Holotropic Breathwork – With the guided help of a certified practitioner, this technique, which is often conducted in groups combines accelerated breathing with evocative music to help you enter a state of mindfulness in order to activate the natural inner healing of your essence, consequently enhances a set of core self-capabilities.

Clarity Breathwork – This practice is designed to not only clear old energies, patterns, conditioning, negative thoughts, and emotions, but it’s also geared at opening new doors for a better life, inner peace, greater awareness of self, forgiveness, and self-love. To fully reap its benefits, you will need the guidance and support from a professional Clarity Breathwork Practitioner who will identify complex issues in your life, consequently, be there to walk you through the many feelings, thoughts, and body sensations that you are bound to experience during a given session.

Biodynamic Breath and Trauma Release System Breathwork – As the name suggests, this body-oriented therapeutic approach uses breathing, movement, touch, sound, conscious emotional expression and meditation to promote tension release, consequently, arrest the trauma-related “fight or flight” responses. It can help individuals who have PTSD, trauma, stress-related illnesses, anxiety and depression, OCD, burnout, ADD and ADHD, chronic pain, etc.

The effects of Breathwork are apparent, so clear with your physician and join a class today to realize these wholesome benefits.

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Is Chiropractic Care for Children?

There are a number of reasons Chiropractic care is extremely popular today. Granted, numerous individuals are shifting to alternative medical treatments due to how safe and effective they have proven to be. Yet, Chiropractic care has more than the aforementioned benefits going for it. Chiropractic care for children is not a new concept. For over at least 100 years, Chiropractic care has grown in terms of effectiveness and efficiency. It’s holistic, and more importantly, it does not involve the use of medicine. This makes it extremely safe, especially when it comes to the treatment of children. The fact that it can help a number of conditions is a winning quality that many parents can’t ignore. However, there are a number of parents that still hesitate when it comes to pediatric Chiropractic care. Given the contradicting information provided online, who can blame them? This article seeks to explain what Chiropractic care for children looks like.

What is Chiropractic Care?

In our Elizabeth City, NC Chiropractic office we focus on the connection between the spine and the nervous system. It’s based on the fact that a problem with the spine will lead to a dysfunction in the nervous system. This, in turn, leads to a variety of health problems, including allergies, ear infections, and headaches.

Chiropractors are trained to treat and adjust any dysfunctions within the spine and nervous system.

Should I Take My Children To See A Chiropractor?

It often seems unlikely that a child would need to see a Chiropractor. We tend to think that spinal issues and muscle pain are often limited to the elderly or those that are athletic. Yet, that couldn’t be further from the truth.

There are a number of conditions, such as colic, that can easily be cared for by a Chiropractor. Chiropractic care is even more important today, more than ever, due to the increase in technological advancements. Our children stay hunched over the smartphones all day, resulting in conditioned termed as hunched back and text neck.

Of course, digital devices encourage children and teenagers to sit all day. This sedentary lifestyle, though seemingly harmless, places strain on our backs and spines. This tends to lead to a number of issues, including neck pain, back pain, and neck immobility just to name a few.

A number of studies prove that spinal trauma can also occur at any age, even at birth. Having a chiropractor check the health and state of your baby are imperative for normal development. Additionally, the fact that babies need to grow and develop, they have to learn how to sit upright and hold up their head, they need the proper guidance that will not compromise their spinal integrity.

What Does Chiropractic Care For Children Involve?

The first thing to note about pediatric Chiropractic care is that it is uniquely tailored for children. This means that the type of treatment provided for children is different and separate from the type of treatment given to adults. The spinal adjustments provided for children are gentle, with the utilization of light pressure to correct any spinal misalignments.