Being a parent can be downright exhausting sometimes. The stress you experience during the week can build up over time, affecting your day to day life in ways you wouldn’t expect. Luckily, there are plenty of outlets for practicing relaxation. Relaxation techniques can help improve your sleep quality, reduce stress hormones, and improve your concentration among other amazing benefits! The best part? Relaxation techniques can be done any time, anywhere. No equipment required!
Feeling on edge and ready to snap at your kid the next time they knock on your home office door? These three easy relaxation techniques are great for resetting your mind and creating a practice of stress relief, so you can tackle whatever life throws at you next. Sit back, take a deep breath, and commit to giving your brain and body a mini-vacation!
1. Progressive Muscle Relaxation
This technique helps reduce muscle tension and focuses on the way your body feels in the moment. Sit or lay down to do this exercise. Practice slow breathing and starting at your feet, tense your muscles and hold for a few seconds and then release them. Notice the change in the way those muscles feel. Work your way up your body to your face muscles.
2. Imagery Visualization
The mind is a powerful thing! This technique involves sitting quietly with your eyes closed and immersing yourself in a place that brings you a sense of calm or peace. As you create this detailed place in your head, try to involve as many senses as you can. Imagine the sounds, smells, and touch related to this place. By visualizing a happy, calming place in your mind and deep breathing for 10 to 20 minutes, you’ll start to feel more relaxed.
3. Square breathing
This easy technique is a quick way to reset your breath and calm your mind. Start by closing your eyes and breathing in through your nose for four seconds. Hold your breath while counting to four slowly. Slowly exhale for four seconds. You can repeat this process for a few minutes.
With practice, these techniques will come more easily to you and their benefits will start to make a difference in your body and mind. If these exercises aren’t for you, don’t fret! Try a different exercise that you are more comfortable with. Start slowly and watch yourself progress to a calmer state of being.
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