Thursday, November 15, 2012

Finding peace and relaxation naturally

You could try deep breathing exercises to relieve any kind of anxiety or discomfort. You could also try lying down and rest your eyes from the computer screen for a while.

Diaphragmatic Breathing



Step 1

Sit or lie in a comfortable position. Do not try this exercise while standing in case the deep breathing makes you dizzy.

Step 2

Put one hand on your abdomen, just below your rib cage, and the other on your chest. Your hands will act as guides so you know you are breathing correctly.

Step 3

Inhale as deeply as possible through your nose. You should feel your stomach expand first, then your chest. Hold this breath for 2 to 5 seconds.

Step 4

Exhale through your mouth. You should feel your chest deflate, then your stomach.

Step 5

Repeat the breath five times or until your heart rate drops and you feel calm. Check your heart rate with the heart rate monitor, by taking your pulse or by gauging your heartbeat.
Read more: http://www.livestrong.com/article/544800-how-to-lower-your-heart-rate-naturally-with-breathing-exercises/#ixzz2CLfjvG6f
According to this article, visualisation is also a good form of relaxation, besides deep breathing.  
http://goodrelaxation.com/2012/04/5-ways-to-relax-without-using-prescription-drugs/

2. Visualization Process
If you want to relax without using prescription drugs, try visualization. Visualization requires an individual to think of images such as a peaceful setting and mentally takes a journal to their favorite, calming place. This technique typically requires a person to sit in a quiet place and closing his or her eyes.
For example, if a person loves the beach, he may imagine himself taking a walk to the beach and feeling the warm sun on his skin. As he enjoys his day at the beach, he smells the salty water, listens to the waves crashing and feels the sand between his toes.
This video on binaural beats with the sound of ocean waves for deep relaxation is also quite soothing to listen to, and it shows a peaceful natural surroundings of a beach for visualisation.  
I learnt from this article that listening to the binaural beats together with music and natural sounds produces slower heart rate and decreased anxiety.
http://www.huffingtonpost.com/2012/11/12/binaural-beats-cataract-surgery-anxiety_n_2118031.html
"Researchers found that those who listened to the binaural beats plus the music and natural noises had a slower heart rate and decreased anxiety, compared with those who didn't listen to anything. And both the binaural beats and music group and the music-only group experienced lower blood pressure than the no-noise group."

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