Which top ten technique for relaxation
is right for you?

But unless you actually LIVE on that beach, you'll only be there for a short time and that's not going to help with the day to day stresses of everyday life.

Luckily there are lots of other great options to choose from, and which top ten technique for relaxation that you pick will depend on what's causing your tension and stress, and what symptoms you're experiencing.

If you're tense and anxious due to stress at work or at home, and are suffering from muscle tension and insomnia, Meditation or Massage might be good choices.

If you're all 'wound up' and full of nervous energy because you're sitting a desk all day in a high-pressure atmosphere, exercise might be a better fit.

So don't worry too much about how to relax your mind and body, there's bound to be a top ten technique for you! Read on to learn more..............

Most Popular Relaxation Techniques

Common signs of stress include a racing heart or palpitations, sweating, elevated blood pressure, fast but shallow breathing patterns etc.

If we don't find a way to cope with the stresses and strains of everyday life, the relentless pressure on our bodies can cause serious health issues such as heart problems, high blood pressure, sleep disorders, stroke, cancer, digestive problems and more.

If you can pick one (or more) top ten technique for relaxation and work on it, you will be taking a big step towards reducing the effects stress has on your body.

• Biofeedback
  This form of mind/body therapy teaches you to use your thoughts to control the involuntary actions of your body. With practice you should be able to slow your breathing and heartrate, or totally relax your muscles, by using your mind. There are several ways that these effects are measured, using sensors placed on your skin. Biofeedback is a way to reach a state of deep relaxation, which helps your body recover from the negative effects of stress. It's particularly effective for stress-related conditions such as asthma, IBS, headaches and so on.


• Exercise
  When you exercise, your body releases a flood of endorphins (natural 'feel good' chemicals) which inhances your mood and relaxes your body. The pent-up emotions and stress is literally released from your body. Being physically active and involved in a sport or exercise routine has the added benefit of focusing your mind, helping you to get some distance from, and perspective on, the issues which are causing you to feel tense, anxious, angry or whatever. It's especially useful if you suffer from anxiety or depression. Always check with your doctor before starting any sort of exercise program or sport, to make sure that you're healthy enough for activity though.


• Hypnosis
  Hypnosis results in a deep state of relaxation, and it's a practical and effective relaxation technique. Practicing deep breathing and progressive muscle relaxation should lead to a relaxed, but focused, state a bit similar to that of meditation. Hypnotism can be conducted by a hypnotherapist, or you can use self-hypnosis using your own thoughts/voice. Many people find self-hypnosis is easier when they use self-hypnosis CD's. Hypnosis works well on many stress-related conditions including digestive disorders, eating disorders, insomnia, and pain relief.


• Massage
  This top ten technique for relaxation can have some 'shady' connotations, but massage is a very effective way to relax both your body and your mind. There are different types of massage, and it's most beneficial to go to a professional massage therapist. The deep muscle relaxation achieved after a good massage can be both relaxing and energizing. Massage can also help improve your bodys' immune system and relieve pain.


• Meditation
  This is a complimentary therapy involving the mind/body connection used to promote relaxation and reduce stress. Research has shown it to be very beneficial to those of us who suffer from insomnia or other sleeping disorders. Apparently 40 minutes of meditation seems to be more effective at re-energizing the sleep deprived than a 40 minute nap! There are all sorts of meditation classes, self-help books/CD's and more.


• Music
  Music has a more profound effect on our bodies than most of us realize, affecting our brainwaves, heartbeat and respiration. Slow tempo music can lower the heartbeat and blood pressure, whereas a fast tempo number does the very opposite. It is a mood enhancer and can be helpful in reducing tension, fighting depression and relieving pain. Research has shown that listening to 30 minutes of classical music can have as significant a calming effect as 10mg of Valium!


• Progressive Muscle Relaxation
  This is a way of achieving total body relaxation by slowly and systematically tensing and then relaxing every muscle in your body. Starting at your toes and working up. It also plays a part in another top ten technique for relaxation - hypnosis. Combined with deep breathing exercises it becomes an even more effective way to reduce stress.


• Tai Chi
  This relaxation technique is sometimes called 'meditation in motion', as it connects the body and mind through gentle, flowing rhythmic movement and co-ordinated breathing. The gentle nature of the stretches make this an excellent form of exercise for people with some health conditions, and it can create a state of calm, peaceful relaxation.


• Visualization
  Visualization (also known as 'guided imagery) is another top ten technique for relaxation that can really help relieve stress and tension in your mind and body. Basically, you use your mind to conjure up images which make you feel peaceful and calm, such as a lying on a deserted island beach or sitting alone at the very top of a mountain. To make the visual image as real as possible you also need to conjure up other sensory input such as scents and sounds. This relaxation technique is a variation on meditation. You can use a therapist, or one of the many books/CD's available.


• Yoga
  Yoga is another of the relaxation techniques that uses movement and breathing exercises to reach a state of peacefulness. The slow, gentle movements and stretches are interspersed with periods of stillness, and it all helps to calm your mind as well as improving overall flexibility and strength. A Yoga class is the best way to start out, but do check with your doctor before you begin.

Easy Relaxation Techniques Inner Health Studio provides free relaxation scripts and downloads, coping skills information, and relaxation resources.

Practice makes perfect!

There are many excellent books, CD's, DVD's and other instructions and information available on all the above techniques (and more), with a little bit of research you're bound find a top ten technique for relaxation that's perfect for you. Good luck!

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