Anti-stress relaxation techniques to incorporate into your daily life
Yoga, meditation, cocooning, massage, walking, anti-stress relaxation methods .
During the day, are you often stressed, or even close to burnout? Don't panic, it's not irreversible! There are many relaxation exercises against anxiety . Moreover, you will find the famous breathing exercises that everyone knows and which consist of inflating and deflating the stomach. But, know that there are many others, including yoga, mindfulness meditation, walking, self-massages and moments just for yourself. In this relaxation guide , you will discover how to become more zen in the evening after a difficult day or even during the day if you feel like you are going to explode.
Relaxation rituals: An evening yoga session
Yoga brings many benefits to both the body and mind: improved sleep, reduced stress and optimized breathing. So why not integrate this anti-stress relaxation method into your routine, especially in the evening, to unwind after a stressful day and prepare for a good night's rest. Sometimes, just a few minutes are enough!
Know that there are different styles of yoga. Restorative yoga, Yin yoga, Hatha or Nidra will relax you more. Moreover, some postures also promote a zen attitude! So, take a seat on your yoga mat and do the child's pose (Balasana), the cobra (Bhujangasana), the downward dog (Adho Mukha Svanasana), Savasana, the lion (Simhasana) or Viparita Karani.
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Mindfulness meditation, a breathing exercise against stress
Mindfulness meditation dates back to around the 6th century BC at the time of Buddha (Siddhartha Gautama), the famous spiritual master, father of Buddhism. This relaxation technique consists of sitting on your meditation cushion or zafu , in a calm and comfortable position: lotus posture (Padmâsana), half lotus, Burmese position or Seiza (kneeling sitting on your heels). Either close your eyes or keep them open. Then, focus your attention on your breathing here and now. If thoughts and emotions arise, observe, welcome them without judgment and let them go as they came. You can do this breathing exercise against stress after your yoga session.
This type of meditation requires patience. In fact, at first it can be difficult to focus on your breathing and especially to remain still. Start with 10 minutes, then increase the time.
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Walking in the forest as an anti-stress relaxation method
Forest bathing is not just a fad. There are real benefits to walking through a wooded area or park, without too much noise pollution. Born in Japan in the 80s, Shinrin Yoku has anti-stress virtues, because it reduces cortisol levels (stress hormone) as well as blood pressure. But also, this relaxation ritual stimulates the immune system. So, don't wait any longer for a forest bath involving the 5 senses.
- Sight: look at what surrounds you,
- Hearing: listen to birds, the wind through the branches and other more or less distant sounds, even silence,
- Touch: Place your hands on tree bark, leaves, moss. Feel the textures. Walk barefoot, as this is a good way to ground yourself,
- Smell: smell the trees, plants, flowers, but also the fresh air. This is the time to take deep breaths,
- Taste: taste the fruits for example. Be careful, do not put in your mouth what you are not sure about.
Relaxation exercises against anxiety: A cocooning moment at home
To relax, do what you like. For example, treat yourself to a cocooning moment in front of your TV watching an inspiring film or series with a scented candle. Or, take a bath with a few drops of lavender essential oil, with its soothing properties, while listening to music that you love. Be careful, essential oils are contraindicated if you are pregnant or breastfeeding. In short, treat yourself and think about yourself!
Anti-stress foot self-massages
You probably know about foot reflexology. You should know that you can massage the arch of your feet to soothe your emotions. In fact, on this area of contact with the ground, there is a map of the organs, some of which correspond to an emotion.
| Organs | Emotions |
| Liver | Anger |
| Lungs or small intestine | Sadness |
| Stomach | Anxiety |
| Kidneys | Fear |
When massaging a specific area, you may feel tension. In reality, it is a blocked emotion that is just waiting to be released. For this relaxation exercise against anxiety , put a little oil on your foot and massage with your thumb. If you feel tension, then insist a little longer.
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