InspirationsRelaxation Techniques
Research shows that the workload in many professions is currently increasing. As a result, the level of stress we face at work rises, as do the demands for daily recovery—meaning quality rest.
The concept of relaxation often brings to mind watching movies or “scrolling” through Instagram posts. While these activities can help us momentarily disconnect from work duties, they do not qualify as effective relaxation by themselves. Although it may not seem so at first glance, these activities activate psychophysiological systems similar to those engaged during work. Therefore, they do not allow us to achieve a state of true, deep rest—where breathing and pulse slow down, blood pressure decreases, and our body and mind gradually return to balance.
For this reason, we have selected several offline relaxation techniques for you. These methods do not take much time, can be tried independently without professional guidance, and are relatively simple. However, you may find at first that it is not easy to stay fully in the present moment without your thoughts drifting to what you need to buy for tomorrow’s dinner, when to schedule a dentist appointment, or the emails waiting for you at work. This is completely natural and nothing to worry about.
Each of us is different, and so are the techniques that help us. It may take some time to find the “right one.” How do you recognize it? The proper technique should fit well into your lifestyle, resonate with your mind and body, and help you maintain focus better. Investing some effort in finding a method that works pays off. Once you discover it, practicing it regularly—even just a few minutes a day—can help you recharge, reduce daily stress and anxiety, improve sleep quality and mood, and positively influence your mental and physical health. Many of these methods overlap or share common foundations. For most of them, you can also use guided recordings widely available online or mobile apps.
Breathing Exercises
Breathwork is the foundation of many relaxation techniques. Use it whenever you feel the need to calm down and release stress. Here are some tips:
- Sit comfortably, place one hand on your abdomen and the other on your chest, and breathe deeply. Focus on making the hand on your abdomen rise and fall with each inhale and exhale, while keeping the hand on your chest as still as possible.
- Try to slow your breath deliberately—count to four during each inhale and exhale, adjusting the pace to what feels comfortable. You can also try holding your breath for a count of four between each inhale and exhale.
- Simply count to ten—take a deep breath in and out with each number. (Sounds trivial, right? But have you ever tried it?)
Body Scan
When practicing the so-called Body Scan, you gradually move your attention through all parts of your body, focusing on each and noticing the sensations you feel. Your attention is thus anchored solely in the present moment—here and now.
How to do it:
- Sit comfortably with a straight back or lie down.
- Focus briefly on your breathing as described above.
- Direct your attention to the big toe of your left foot, noticing all the sensations there. Imagine each breath flowing into and out of this area. After a few seconds, proceed in the same way to the other toes, foot arch, heel, calf—gradually moving through your entire body.
- After “breathing through” all body parts, remain still for a moment, slowly open your eyes, and stretch if needed.
(Jacobson’s) Progressive Muscle Relaxation
Relaxation is primarily about releasing tension—first in the body, then in the mind. When stressed, we often do not realize muscle tension or stiffness and therefore lack the impulse to relax them. Progressive muscle relaxation begins with deliberate muscle tensing. You can proceed similarly to the Body Scan technique, but additionally tense each body part for a few seconds before releasing it. Focus on how tension gradually flows away from each area. With regular practice, you will become better at recognizing early signs of muscle tension related to stress and responding to it in time.
Visualization
Visualization, or guided imagery, involves working with our mental images. The essence is to focus on a pleasant mental scene for a period of 5 to 20 minutes—such as a quiet lakeside in the mountains.
Visualization works best when you incorporate as many sensory details as possible:
- Sight: Imagine the sun slowly setting behind mountain peaks, its rays shimmering on the water’s surface, and the changing shadows cast by the trees.
- Hearing: Imagine birdsong, the gentle splash of water.
- Smell: Imagine the scent of wood and fresh air.
- Touch: Imagine the grass beneath your bare feet or the refreshing water you are walking through.
