Who doesn't need to do exercises to relax their mind and leave behind daily stress? We have therefore decided to collect the best ones, in the hope that tiredness and negative thoughts will go away from our mind and allow us to live more peacefully. At the same time, our body will also benefit from all the positive effects of a relaxed mind.
BREATHING WITH THE DIAPHRAGM
Among the exercises to relax the mind, diaphragmatic or abdominal breathing is often used. In particular, this technique involves the abdominal area and the diaphragm.
Together with the intercostal muscles, the diaphragm contracts, expanding the thoracic cavity during the inhalation phase, which allows air to enter the lungs (active phase). On the contrary, during the exhalation phase, the intercostal muscles and the diaphragm relax, the thoracic cavity decreases in volume, allowing air to exit the lungs (passive phase).
This type of breathing usually occurs in 4 steps:
- sit or lie down in a quiet, peaceful place;
- the right hand should be placed on the abdomen, while the left hand should be placed on the chest;
- close your eyes, to better concentrate on what you are about to do;
- Inhale and exhale slowly and deeply through your nose.
During the entire exercise, the hand placed on the chest will be still, while the one placed on the belly will follow the flow of the various breaths. You can repeat the exercise 10 times, even at different times of the day.
This simple procedure brings many benefits to the body and mind and, moreover, plays a fundamental role in reducing stress and tension.
BREATHWALKING
Another breathing technique as simple as it is natural is breathwalking. The goal of this methodology is to synchronize walking and breathing that come together to achieve a common goal: relaxation.
Breathwalking can be summarized as follows:
- we start by walking. At this stage it is not necessary to concentrate on breathing. What is most important is to find a calm walking pace that allows us to feel as comfortable as possible;
- we continue by taking 4 short and quick inhalations – in coordination with the steps – followed by another 4 short exhalations, always synchronized with the walk.
The technique can be performed at any time of the day. As for duration, it is recommended not to go beyond 5 minutes a day.
PROGRESSIVE MUSCLE RELAXATION
Progressive muscle relaxation is a two-phase technique that involves tensing and then relaxing the different muscles in the body.
Progressive muscle relaxation usually starts from the feet and gradually moves up to the head. In short, you start by tensing the muscles in your feet while counting to 10, then you relax and focus on the tension, trying to let it flow away through relaxation.
The same sequence should be repeated for all the muscles of the body. By regularly practicing this particular technique dedicated to relaxation, you will become more aware of how we feel when muscles and other parts of the body become tense.
