Here are six techniques to help you master the art of relaxation and why it’s so important!
Is there an art to relaxation? My new year’s resolution is to stop playing “beat the clock”. Life is stressful. From post-pandemic worries of health and safety to balancing work and family, we have a lot on our plates. Even if you know relaxation is beneficial, too much time on life’s hamster wheel may have you wondering where to start.
Let’s start with the big question: why can’t you stop thinking and just relax?
While many talk the talk, few have been taught to walk the walk when it comes to relaxation. As a result, the need to be productive can feel constricting. That’s why quarantine measures may have felt as bizarre as pulling the emergency brake on a runaway train. This period has been eye opening for many. At the beginning of the coronavirus pandemic, people struggled with the idea of relaxation. They couldn’t wrap their minds around the concept of doing nothing or immersing themselves in hobbies that don’t require them to go out and be busy bees all the time.
How to teach yourself to relax?
While relaxation means different things to different people, the Department of Psychiatry and Psychology of the Cleveland Clinic has published a blueprint for mastering the art of being zen.
1. Get rid of the guilt.
Give yourself permission to relax. It’s necessary to recharge our batteries and we need to accept and do it. Recognize that relaxation is essential and not a guilty pleasure.
2. Practice makes perfect.
Just like any skill you want to master, you need to practice relaxing. We usually attempt to move into relaxation mode when we are in a crisis – and then try to learn to relax in that moment. That’s like trying to learn to swim in the middle of a wave instead of in calm waters. If we practice relaxing when we are calm instead of revved up, we’ll get better at it and be able to transition into relaxation more easily.
3. Learn how to control your breathing.
Studies have shown that you can lower your heart rate by controlling your breathing as it moves your body into relaxation mode.
Practice a technique called ‘the squeegee breath”:
i. Close your eyes
ii. Imagine a window squeegee at the top of your head
iii. As you breathe out, imagine the squeegee pushing toxic thoughts and energy down to your toes and out your body, like dirty water at the bottom of a window.
iv. Then, breathe in deeply and imagine positive thoughts coming in like fresh, clean water.
v. Continue to breathe in and out.
4. Move out of your head and into your body.
Changing physical sensations during moments of stress can help quiet anxious thoughts. Anything soothing to the body can help. It can be as simple as cocooning in a warm blanket or doing some mindful movements or exercises. Movements that release muscle tension are key such as the “ragdoll’ technique. Let your shoulders drop down like a ragdoll. People are often surprised at how much tension they’re carrying when they do that.
5. Use technology carefully.
Technology can be a friend or a foe, depending on how you use it. We forget how to relax because we’re always plugged in, which re-emphasizes that sense of constantly having to do something. So put your phone away, relax without technology and see how it feels.
6. Try some forest therapy.
Forest therapy is simply getting outside into green space. Studies have shown it reduces blood pressure and boosts mood. Even if you can’t get outside, sitting next to a window and watching the chirping birds outside can help you unwind and relax.
Most of all, discover what works for you! While hours of reality TV may help your friend unwind, it may put you on edge – and that’s normal. Take note of when you feel the most relaxed. Relaxing is so individual. It could be anything from looking out the window to exercising, joining a yoga class, going for spa and massage, volunteering or painting. Find what works best for you! Why relaxing is so important you say? A body under constant stress is like an engine that’s continuously being revved. It wears your body down making it more vulnerable. Relaxation is like shifting into a lower gear and cruising for a while, letting your body regenerate and recover.
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Dr. Salma Siddiqua earned her MBBS from Batterjee Medical College for Sciences and Technology in Jeddah, Saudi Arabia. She is currently working as a pediatrician in the Ministry of Health Hospitals in Riyadh. She has particular interests in Research and Pediatric Cardiology. She is also a mental health advocate.
