7 really effective tips on how to relax quickly and be more effective
In this article, you’ll discover effective tips on how to relax quickly.
As a time management coach, I know that stress not only affects our health but also our productivity.
That’s why I decided to provide you with some effective tools to better manage stress at work and in your personal life.
Check out my tips now!
1 – Take control of your breathing
The first tip to relax quickly is to use a very simple breathing technique.
Inhale for 5 seconds, hold your breath for 5 seconds and exhale for 5 seconds.
Try to do this 2 or 3 times a day every day, for example once in the morning, once in the early afternoon, and one last time before you go to sleep.
Doing this will allow you to relax in less than 2 minutes.
Another very effective breathing is diaphragmatic breathing and research shows that it has several benefits such as stress reduction as measured by reduced cortisol levels.
However, to achieve these significant results you need to practice this type of breathing regularly for a few weeks.
2 – Try Benson’s relaxation response
Dr. Herbert Benson has developed a relaxation technique that is effective for a variety of stress-related issues.
Here are the steps of Benson’s relaxation response:
Sit comfortably.
Keep your palms facing upward.
Keep your head, neck, and spine straight, upright, and relaxed.
For the first 2 minutes, observe the thoughts going through your mind, don’t let the flow of thoughts disturb you, and ignore outside thoughts.
Then think of the name of your favorite God in a mentally relaxed way for 16 minutes.
Think of God’s name as you exhale and remain calm as you inhale.
Finally, remain silent for 2 minutes and open your eyes.
3 – Try progressive muscle relaxation
Progressive muscle relaxation is a technique for reducing stress and anxiety.
It was created by American physician Edmund Jacobson in the 1920s.
This technique works on both a physical and mental level.
Physically it requires the contraction and relaxation of the muscles of the legs, abdomen, chest, arms, and face.
In a progressive sequence, with eyes closed, the person intentionally applies tension to a given muscle group for 10 seconds.
The individual then releases it for 20 seconds before moving on to the next muscle group.
The mental component requires focusing on the difference between the sensations of tension and relaxation.
4 – Practice meditation or mindfulness
Several studies show that regular practice of meditation reduces stress.
The easiest way to start practicing meditation is to do a guided meditation.
Listen to a person’s voice asking you to use your imagination and focus on different parts of your body.
To get used to meditating, I recommend practicing it always at the same time of day for a few weeks.
Mindfulness is a similar technique to meditation and research shows its effectiveness in reducing stress.
5 – Use emotional freedom technique
The emotional freedom technique was developed by Gary Craig in the 1990s.
Scientific research has shown that it can quickly reduce the emotional impact of memories and episodes that trigger emotional distress.
The EFT technique works by a person tapping on nine acupuncture points while at the same time saying a short, specific phrase out loud.
Research shows that this technique can reduce :
- anxiety
- depression
- general severity and extent of symptoms
- cortisol levels
6 – Practice visualization
Visualization is a technique that helps reduce stress and anxiety to produce a deep state of relaxation in the body and mind.
With this method, you associate a series of pleasant imaginary images with positive emotions.
Doing this changes negative thoughts and improves well-being.
Just a few minutes of visualization can reduce stress and help you refocus on the positive aspects of your life.
7 – Relax by counting
This technique involves counting from one to ten.
As you go through the numbers, imagine your body becoming calmer and calmer.
First, take a few deep breaths and then exhale.
Then :
- at one and two imagine how your hands and palms become heavier
- at three and four imagine your face becoming more relaxed
- at five and six, the muscles of the abdomen, chest, and back relax
- at seven and eight the legs and feet relax
- at nine and ten, the whole body is relaxed
Conclusion on how to relax quickly
In this article, I have provided you with some useful tips on how to relax quickly.
If you are interested in the topic of productivity, I invite you to discover all my articles on productivity.
If you are looking for tools to improve your time management skills, I recommend you read my article on the best time management apps.
If you want to learn how to manage your time, I invite you to find out more about our online time management course.
To take advantage of the expertise of a life coach from our coaching company, write us now using our contact form or contact us on WhatsApp at +33 6 69 46 03 79.
If you are ready to take action, check out our life coaching packages:
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Français : Comment déstresser rapidement et se détendre