Mind Relaxation Techniques. 10 Ways to Calm Down

In today’s world, few of us focus on true mind relaxation. We are always chasing something, if not at work, then at home. We focus on things important to our loved ones, to provide them with financial security and family warmth. However, it’s worth stopping for a moment in the midst of this rush and thinking only about yourself. Treat yourself to the special pleasure that can be achieved through mind relaxation techniques. We will show you 10 ways to calm down, thanks to which you will synchronize your body and mind. It’s much easier than it may seem!

How to calm your thoughts? Mind relaxation techniques

It must be admitted that not everyone can cope with the stress accumulated over the years. The anxieties that accompany us in everyday life can overshadow the positive aspects of our lives. However, it is important not to let them dominate, as such a situation is very dangerous for health. Minor stress can turn into anxiety states, which in turn can cause serious depression.

Therefore, we have prepared for you proven mind relaxation techniques. Check which method of soothing the soul and body will be best for you. Start applying our advice, and your daily life will change for the better in the blink of an eye!

1. Try meditation

Not without reason does our list of mind relaxation techniques start with meditation. It is a unique form of exercise that calms not only the soul but also the body. It is worth adding that meditation has many different forms and does not always involve complicated preparation. However, the primary goal of meditating remains the training of one’s own “I” and the healing power of this relaxation technique.

Before starting to meditate, it is worth supporting yourself with the blissful scent of natural incense. They are characterized not only by a wonderful fragrance but also by grounding features. Purifying the atmosphere with white sage positively affects the regulation of our thoughts and focus on the here and now.

Never used the mind relaxation technique that is meditation? See, how to step by step calm your soul and body through meditating:

1. Find a suitable place where you can sit – it can be a meditation pillow, mat, or ordinary chair.
2. Set a timer or stopwatch for 10 minutes.
3. Sit up straight, then imagine a string running from the ground through your spine and neck, up to your brain. Visualize the connection of the string with the ceiling, so it keeps you in the right position.
4. Close your eyes, breathe deeply and evenly.
5. Imagine you are in a place that calms you. You are lying on the lush green grass, a murmuring stream flows alongside, and the weather is perfect. Feel the moisture of the river and the warmth of the sun’s rays on you. Let the scent of meadow flowers surround you.
6. Focus on your breath, inhale and exhale using your diaphragm. Concentrate on the physical aspect of the air filling your lungs to the brim.
7. If a thought tries to cloud your bliss, don’t worry. Imagine it’s just a leaf falling from a tree and dancing on the wind. Observe it and accept it, whatever it represents.

Remain in such a position until the designated time elapses. You will feel better, fuller, and much healthier.

2. Practice yoga

Practicing yoga is one of the most effective ways to train the whole body without straining muscles and joints. You don’t have to start with complicated and complex positions. Basic body layouts are enough to feel the difference when your body relaxes and relaxes.

Ignite a charcoal tablet and sprinkle Palo Santo oil on it, and as a result, it will be easier for you to relax. If you know how to start yoga training, you can perform positions in your own home. However, it’s worth starting with sessions with a professional yogi to learn the key basics of training. Such classes often take place in dedicated clubs but also at the local gym.

If you want to practice yoga focused on mind relaxation techniques, choose hatha yoga. It does not require complex layouts but focuses on positions asana, cleansing processes kriya, and breath control pranayama. In Hindu tradition, hatha yoga allows overcoming disease, old age, and even death. It is an ideal introduction to more advanced types of yoga exercises.

It is worth noting that yoga may not be suitable for people who are struggling with spinal diseases, osteoporosis, or blood clots. You can consult with your doctor about starting yoga exercises.

3. Improve your breathing

Learn to breathe! Although breathing is a process essential for life, which we perform almost unconsciously, not everyone does it correctly. It turns out that it is worth taking a moment to master the proper techniques of inhaling and exhaling air.

Let’s start with the fact that most of us rely on too shallow breathing. A small amount of air is then pushed only into the upper part of the lungs. Then more frequent breaths are needed, as a small portion of air will not last long.

Breathing exercises come to the rescue. With their help, you can learn to properly push air into the lungs so that they are filled with life-giving components.

Check if you are breathing correctly! Place your hand on your chest and take a normal breath. Did your chest rise? If not, it means the breath is too shallow. Now take a full breath and feel the difference as your hand rises forward as the lungs fill.

It is good to perform breathing exercises that will allow you to better oxygenate the entire body. At the same time, it is also a great mind relaxation technique. Try it yourself:

• Find a quiet place to sit where you can comfortably lean back.
• Place one hand on your abdomen and the other on your chest.
• As with meditation, maintain an upright position.
• Close your eyes.
• Take a few deep breaths, but don’t focus on the technique.
• Now take one full breath and feel how your hands rise. Breathe slowly, as if you wanted to feel every microcomponent of the air.
• When you can no longer inhale, hold the accumulated air in your lungs and very slowly start to release it. As you exhale, throw out all your worries and troubles.

We probably don’t need to remind you that breaths are taken through the nose, and we exhale through the mouth? The effects of better oxygenation will be felt not only by your relaxed mind but also by the entire body, especially the respiratory and circulatory systems.

4. Go for walks in the forest and mountains

Walking along forest and mountain paths is another excellent relaxation technique. It is worth spending at least a few minutes a day or a few hours a week on hiking. You don’t have to have a specific goal in mind, but it is important to forget about surrounding problems.

If you live surrounded by unique landscapes, it will be easier for you to benefit from them. People living in urban settlements can always go to the park or take a short trip out of town. The important thing is to absorb the benefits of nature with all your being during walking tours.

A great alternative to forests are mountains, and our country is not lacking in them. Climbing peaks is not only a way to relax in nature, but also a huge satisfaction from reaching the top. You quickly forget about the fatigue when both soul and body are satisfied with the results of the hike.

Our advice: don’t bring your phone. Unless you’re afraid of getting lost, but then switch the device to airplane mode. Let nothing and no one disturb you. You will quickly forget about worries, oxygenate your entire body, and feel “wind in your sails”.

5. Take up a new sport

Physical activity is not only hiking but also practicing sports. In this case, your possibilities are practically unlimited. You can not only practice your favorite disciplines but also reach for something completely new. Besides traditional recommendations, such as cycling or running, you have the opportunity to go a bit crazier.

In recent years, rollerblading has become increasingly popular, which can positively affect relaxation. Provided, of course, that we don’t fall too often, but that’s a matter of practice and skill.

You can also go a step further, i.e., engage in motor sports. Riding a motorcycle or quad is a great option to release some adrenaline while disconnecting from the real issues of everyday life.

Whatever sport you choose, it is important that it becomes an integral part of your life. If you buy a gym membership, develop a habit of regular visits three times a week. Consistency will ensure that your body feels a positive change, and an oxygenated brain after physical effort will work much better than before.

6. Change your diet

Does the way we eat have anything to do with stress and relaxation? It turns out, yes!

There are a number of food products that allow reducing the accumulation of hormones responsible for stress or anxiety states. At the same time, they improve the level of endorphins and serotonin, or “happiness hormones”.

What to eat to support your mind relaxation techniques? Reach for:

• Products rich in selenium: nuts (especially Brazilian), shiitake mushrooms, broccoli.
• Foods rich in magnesium: spinach, pumpkin seeds, ceremonial cocoa.
• Products rich in tryptophan: dark chocolate, avocado, nuts, bananas.

For better well-being and support for the entire body, it is worth limiting meat consumption, and best to switch to a vegan diet. Plant-based diet lowers blood pressure, supports the reduction of fat tissue, improves heart and blood vessel function. The benefits of veganism are countless, and giving up meat and animal products is certain support for relaxation techniques.

7. Engage in relaxation activities

It’s also worth finding a new hobby that fits into the framework of mind relaxation techniques. We are talking about activities that rely on supporting the work of the mind. It can be drawing, coloring or even connecting dots. These childishly simple activities are a great way to engage in focus and concentration training.

Also, from these mundane activities, you should create a routine. Let it not be a one-time activity, but a hobby to which you will return at regular intervals. Handicrafts also work well: crocheting, embroidery, or model making.

In this case, you should choose activities that do not require physical activity. Excessive movement may be undesirable as it potentially causes tension, which we are trying to avoid.

8. Relaxation music

Listening to music that can relax you is one of the most popular and easiest mind relaxation techniques. If you are a fan of more energetic genres, like rock or metal, try a change of pace with something calmer. A great alternative to music can also be listening to sounds of nature.

Find instrumental music, as focusing on song lyrics does not aid in relaxation. It’s also good to aim for compositions that are based on numerous repetitions, just like mantras. In this case, it’s worth reaching for classical music by composers such as Shostakovich, Mozart, Beethoven, or Strauss.

9. Cut back on social media

A real scourge of today’s world is the technology and electronics surrounding us from all sides. It is worth separating oneself from the negative impact of electronic devices on our life from time to time. This also means cutting off from social media, at least for a while.

Social media can be perceived as manipulative tools that, under the pretext of being “up-to-date,” consume every free moment of users. Waiting for a friend’s response, checking the number of “likes,” or refreshing activity are just some of the dark sides of these applications.

We’re not saying you have to cut off from the whole world, your friends, or fresh news right away. However, it is worth limiting the time you spend with your phone in hand. Put it out of your reach so you’re not tempted to glance at your favorite apps every moment. Remember, too frequent staring at the screen, even as small as a smartphone’s, can contribute to stress. Avoid unnecessary negative energy by putting aside social media.

10. Don’t watch TV

Watching television is not recommended if you want to achieve peace of mind and fully relax. Especially in the era of the COVID-19 pandemic daily listening to reports about coronavirus infections is exposing yourself to unnecessary stress. News is dominated by information about the virus and restrictions, but also politics and economic problems. It’s better to cut off from all this and not watch TV.

This also applies to other programs that don’t contribute much to our lives. On the other hand, watching a valuable movie or series can be a good way to take a breath. However, mind relaxation techniques suggest turning off all devices with screens. When your eyes rest, your mind also rests, and this translates into greater inner peace.

Next time you’re hungry for culture, maybe it’s worth reaching for good literature?