3 Steps to Relaxation!

3 Steps to Relaxation!

We all know how good it feels when we have that sense of peace soothe the heart and mind. A sense of freedom! We are focused, sleep better, feel energised and problem solving made easier. Take a moment for yourself. A moment for your body to relax. Truly relax.

We live in an epidemic of stress. Frustration sitting in traffic, fear of loosing our job, worrying about our children. Anxiety about anything and everything can be overwhelming. Although these examples may not be life threatening, the body perceives the stress as a real threat and switches on it’s primal reflexes: fight, flight, or freeze. An essential survival reflex when we were living in caves, under threat of attack of a saber-tooth tiger.

However, scientific research indicates that we are functioning on the same level of high alert on a daily basis. This in turn raises your adrenaline, increases cortisole and shortens your telomeres*, the protein caps on the end of the DNA that effects aging.

Experiencing continuously stress over a long period of time, may have a negative impact on; the immune system, sleep patterns, memory loss, mood and life expectancy. It also effects the well-being of those around us.

Creating a mindset for inner peace and self awareness strengthens our ability to respond clearly and positively to any situation. Learning and adopting relaxation techniques into our daily life is essential.

“Several mind-body techniques, including meditation and QiGong, have been shown to reduce stress and to increase telomerase, the enzyme that replenishes telomeres.” Elizabeth Blackburn, PhD and Elissa Epel, PhD, “The Telomere Effect”.

3 Easy tools for a peaceful day

1.  Breathe

Flick off the stress switch and turn on the relaxation response! Long, deep breathes send a message to your nervous system to relax.

  • Place one hand on your chest and one on your belly. Keep your chest neutral.
  • Breathe in through your nose, filling the belly like a balloon to the count of 3
  • Breathe out as if blowing through a straw, emptying the belly to the count of 3 or 4.
  • Continue for 6 – 12 breaths

 

2.  Mind Mantra

80% of all success is achieved with a determined mind. Create your own positive Mantra (a sentence repeated consistently throughout the day) to keep your mind focused on your goal. For example, if you face a challenging project at work, or health concerns, you may choose something like; “Looking strong. Feeling strong!”
Add your mantra to your breathing techniques for a super charged, super fast re-boot!

 

3.  Be a Good Neighbour

Get to know your neighbours. Do you know their names? Take five minutes to ask them about their day. Share a good news story with them. Build the relationship. Spending time with people you trust and feel safe with creates an environment of harmony and cooperation. In turn it can melt away stress and anxiety.

 

Try it today and feel the benefits of a calm, focused day!

 

 If this article has been useful I’d love to get your feedback. Please leave a comment and / or share to help more people. Thank you.

*”the telomere effect” by elizabeth Blackburn, PHD and Elissa Epel,PHD.

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