Relaxation: How To Find 30 Minutes Per Day For Yourself

1.11.2021 0 comments

Author: Trisha Houghton, CNS, ASIST

Relaxing is one of the most important things you can do for a healthy body!

It may sound silly, but it’s absolutely true.

Relaxing is as vital for your health as exercising, eating healthy, and sleeping right. If you’re not taking the time to relax every day, you could seriously be putting your wellbeing at risk.

Sadly, that’s often easier said than done! Given how busy our lives are, it’s difficult to take the time to relax and de-stress, even after the long work day is over. Work may be done, but we still have lots of busy things to do at home, not to mention all the preparations for the following day.

Most of us spend our lives working hard during the week so we can relax on the weekends. However, for your physical and mental health, it’s imperative that you take at least a little time to relax every single day of the week!

The Physical Benefits of Relaxation

There are actual physiological responses in your body that occur when you relax [1]:

• Your blood vessels dilate (expand), thereby helping to increase blood flow around your body. Not only does this deliver more oxygen and nutrients, but it encourages better circulation to your important internal organs and functions.
• Our minds calm and clear of busy, anxious thoughts. This is particularly true when you actively do something that relaxes you, such as reading a book, listening to music, or walking in nature. The result is a de-stressed mind and less mental struggle.
• Your mood lifts and you have an easier time forming positive thoughts. Your concentration improves, you can focus more easily, and you remember details more easily. Best of all, you’ll find it’s easier to make decisions.
• Your heart rate drops, your blood pressure lowers, and your mental and physical tension decreases. The result is physiological and psychological decrease in stress, anxiety, worry, and fear.
• Our bodies absorb important nutrients more easily, which ensures that we have the minerals, vitamins, and antioxidants required to aid in digestion and enhance our immune function. Our bodies are better defended when we relax, and we’re at less risk of disease and infection.

The truth is that relaxing is one of the smartest things you can do. Letting the worries of the day slip away and settling into a comfortable, relaxed position will improve your mental, emotional, and physical health!

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How to Incorporate Relaxation Breaks Into Your Day

Whether you work at home or at an office, it can be difficult to find time to relax.

At the office, you’ve got people looking over your shoulder and making sure you’re working. At home, you often find yourself working non-stop to try and finish all the projects you’ve got on your plate, so you end up working more than usual and taking fewer relaxation breaks. The result in both situations is high stress levels!

The key is to incorporate relaxation breaks into your day, no matter where you work. Just a few minutes may be all you need to clear your mind, relax your body, and give your spirit a refresher.

Here are some ways you can relax throughout the day:

1. Listen to your favorite song. Put your favorite song on your phone or computer, and sit back to relax with your eyes closed as the music plays. For the duration of the song, just focus on the music, the lyrics, and the emotions the song sparks within you. Don’t worry about work or what comes after. Just be in the moment and relax to the sounds of your favorite song.
2. Take a walk. Walking can do wonders to relax your mind and body, doubly so when you walk out in nature. If you’re working at an office, use your lunch break to step outside and take a short stroll around the area. If you’re at home, go to a park and walk there. Just 20 to 40 minutes can do wonders to relax you!
3. Nap. When you’re tired and stressed, a 20-minute power nap can be incredibly rejuvenating. Shut off your devices, mute your phone, and put on some relaxing music at a low volume as you lie down. Set an alarm so you don’t have to worry about oversleeping, and for just 20 minutes, let your mind and body fully relax.
4. Cook. Cooking can be incredibly relaxing, especially if you enjoy the creative process. Rather than just tossing your lunch into the microwave, try cooking yourself a simple, healthy lunch as a work break. Not only will the cooking process rejuvenate you, but you’ll find you have a lot more energy after a balanced meal.
5. Take a shower. If you’re feeling hot, stressed, and tense, try taking a shower to relax you. The soothing water will help to wash away a lot of your stress and relax your muscles, and you’ll find that you emerge from the shower so much happier and more comfortable. It’s also an amazing way to perk up if you’re feeling tired.
6. Practice breathing and meditation exercises. If you want to calm your mind and body, why not give meditation a try? Sit in a comfortable position and focus on following a simple, consistent breathing pattern (for example, six seconds for an inhalation, hold for two, six seconds for an exhale, and hold for two). If you can calm your mind, try for some simple meditation or visualization practices. Or, opt for a guided meditation to take you on a mental journey to relaxation.

The beauty of relaxation is that it doesn’t have to take long and it definitely doesn’t need to be complex, but boy does it work!

You’ll find that taking just a few minutes a few times throughout the day can do a lot to calm your mind and release the tension from your body, helping you to feel in a better, happier, more relaxed mood all day long.

Don’t let stress get you down—relax, and you’ll find your days are exponentially happier!

Resources:

[1] https://www.wellbeingpeople.com/2019/04/15/why-relaxation-is-so-important

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