As a balance to the hectic pace, stress and overload in everyday life and at work, our body needs sufficient relaxation. If the body and mind do not manage to relax sufficiently by themselves, various relaxation exercises can be helpful. Good is what helps the soul and body to find serenity and inner peace.
What is relaxation?
The exercises in yoga mostly take a holistic approach that aims to harmonize body, mind and spirit. The relaxation of the body is in contrast to the everyday tension and tenseness with which work and problems are tackled. In the relaxed state, the muscles are loosened, breathing is deeper and the mind is at rest. In the state of relaxation a person goes into himself. In the state of tension, he tends to devote himself to problems outside himself, which may also be connected with the past or the future. Relaxation leads him to the ‘here and now’. Both states have their biological meaning. However, in today’s world many people find it difficult to switch from the state of tension back to the state of relaxation. For this reason, various methods have been developed which enable people to relearn the state of relaxation by means of relaxation exercises. Also the possibility to be able to initiate this state of relaxation voluntarily can be trained by the relaxation exercises. Relaxation exercises enable the transition from the state of tension to the state of relaxation with the help of various methods that work with the muscles, breathing and/or the mind. The goal is to relax the muscles, quiet the mind and reflect. The relaxation is noticeable in a slower heart rate, the deepened breathing, lower blood pressure and lower muscle tone. This is also how relaxation can be scientifically proven.
Forms
Progressive muscle relaxation, autogenic training, meditation, yoga, fantasy journeys, qigong, tai chi – there are many relaxation exercises that can facilitate entry into a state of relaxation. From the abundance of possible relaxation exercises, one should choose the method that facilitates the transition from tension to relaxation and perhaps also enables switching in everyday situations, at work or in stressful situations. Meditation is a mindfulness exercise usually performed in a sitting position. There are several different types of meditation. Many meditation techniques work with sitting in silence. But there are also meditations in motion. Various philosophies and belief systems are associated with the different mediation techniques, such as yoga, Zen, or even Buddhism or Hinduism. Yoga includes various physical exercises, the asanas, which are intended to prepare the body for relaxation and meditation. This is associated with a philosophy that takes a holistic view of body and mind. Autogenic training was developed in the West by H. J. Schultz. It consists of various suggestions that begin with the familiar ‘I am calm and relaxed’. Over several stages, a student of autogenic training can acquire the ability to relax his body in stressful situations via autosuggestion. A relaxation bath is a simple and inexpensive wellness activity. Anyone who has a bathtub at home can use a hot bath to relax and unwind. In Progressive Muscle Relaxation or Progressive Muscle Relaxation one works with the systematic light tension of the different muscle parts in the body, which are relaxed directly afterwards. In this way, a feeling for the state of relaxation develops again. Tai Chi and Qi Gong originate from ancient Asian traditions. The work with Qi, the life energy, is connected with these two relaxation methods. The exercises are focused on relaxation in motion, unlike many other relaxation exercises.
Practice and application
Many courses on relaxation exercises are offered, especially by adult education centers and health centers. Furthermore, health insurance companies also offer relaxation courses free of charge or at low cost. Once you have learned a method, it is beneficial to perform these relaxation exercises regularly, preferably daily. Quiet music can help. The time of day can also contribute to an easier transition into relaxation.Thus, it is usually easier to relax in the morning. The feeling offered by the relaxation exercises in the morning will accompany you throughout the day. Relaxation in the evening, after work is done, is also an ideal time for many. There are special CDs with instructions for exercises. With these instructions, it can be easier to do the exercises alone at home. In any case, one should turn off the cell phone or telephone and begin the relaxation exercises by inwardly tuning in to the relaxation. In concrete terms, this means postponing all thoughts of things that still need to be done or problems that need to be solved until after the relaxation exercise. Relaxation exercises can help improve many illnesses, such as back pain, migraines, or others. However, there are also diseases where relaxation exercises can increase the symptoms, such as depression or hypochondria. Here, consultation with the doctor should be held. However, relaxation exercises can also help in prevention by strengthening the immune system and intensifying happiness in life. Since the positive effect of some relaxation exercises has already been scientifically proven, many health insurance companies also provide financial support for relaxation courses.
