While there are a wide variety of techniques that can help you reduce stress and increase your level of relaxation, all of them have one aspect in common deep breathing, which has been proven to lower your heart rate. In practicing any of the techniques below, inhale and exhale deeply, focusing your attention on the way your body feels when you do it. When you inhale, fill your lungs so that your abdomen protrudes, then slowly release the air. Deep breathing can increase the quantity of air taken into your lungs by approximately 15%. This raises the potential for a more significant exchange of oxygen and carbon dioxide. Even a single deep breath has been shown to lower your heart rate. Not every relaxation technique will work well for everyone. Meditation, for instance, can actually increase anxiety in some people. For them, some other method may be considered to be more useful. Here are some of the most relaxation techniques: Progressive relaxation Lie down in a quiet room and breathe deeply. Tense the muscles around your eyes as tightly as you can for 5 seconds, then relax them. Tense your jaw muscles, then relax them. Work your way down your body, tensing and relaxing each muscle or muscle group, until you perform the procedure with your toes. Transcendental Meditation This involves using a special word, sound, or phrase. You may consider it a mantra. It may be chosen for you or you will receive it from your instructor. You then sit in a comfortable position and repeat this mantra over and over again to displace all distracting thoughts and so attain a calm level of consciousness. Practice this procedure for 20 minutes every morning and every evening. Visualization This is also known as imaging or also considered to be mental rehearsal. Visualization is considered to be very useful as it will be effectively used in help reducing anxiety. Furthermore, it develops your capacity for you to experience an acceptable state of relaxation. At the same time, you would also be able to achieve that level of alertness with a relaxed stance. For the visualization to be considered effective, it must be performed during the time in which you are relaxed the most. You have to breathe deeply and visualize a sight that you really love to be in. Be consistent with the details around that scene and imagine you are there too.
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