Performing them periodically also helps fight insomnia, stress, headaches, problems concentrating, nerves, etc. Although it is always recommended to consult a specialist in case the discomfort continues.
These relaxation techniques can be practiced in different ways, individually, collectively or through a guide. Some recommendations to practice them are:
- Being in a quiet environment, away from noise and distractions
- Wear comfortable clothes
- Temperate environment, with a pleasant temperature
Helps to bring oxygen to the whole body, stimulates blood circulation, improves metabolism and organs can reduce their activity; the diaphragm is used as the main point, the diaphragm is connected to the parasympathetic nervous system who is in charge of sending relaxation signals.
Breathing to be automatically, does not take into account the muscles that are used, however, with this type of breathing can be made aware and control the intensity and frequency of breathing while practicing this technique.
It can be done in a sitting or lying position, it is necessary to first empty all the air to start inhaling, becoming aware that the abdomen also participates in the process, since it moves outward, you must hold your breath for a few seconds, without reaching to a state of desperation to then expel the air through the mouth.
Throughout the process you have to be aware of the movements and muscles that are involved, while the mind relaxes, you can help yourself with positive and happy thoughts or memories and even with music that helps bring tranquility.
It is also known as consciousness, presence or full attention or mental presence. It comes from the first translations of the word Sati from the verb Sarati that has meaning to remember, in Pali, the ancient language.
The word refers to remember to be at all times in the present, aware of being in the moment of here and now and thus avoid having a mind with negative thoughts or distracting about the past and future.
With this technique is not only to realize what happens around us at that moment, it also helps to accept moments without giving value judgments to experiences, it is also used for depression, self-control, improve health and relax the conscience.
It also helps bring into consciousness aspects that are happening as diseases, physical or psychological problems, stress or pain to improve the quality of life, is to try to separate the thoughts that are in our mind to make them aware.
It is practiced sitting on the floor, taking care always that the back is completely straight and relaxed body, begins with concentration on breathing, must be quiet and you can use some mantras to later move to the consciousness of the present.
Always seek to give adequate time for the practice of Mindfulness, between 15 or 30 minutes a day will help bring benefits. Your improvement is progressive, probably at first you do not feel with the best attitude or you can not relax the mind and have neutral thoughts, but the more persistence, the better results you will have.
Jacobson's progressive muscle relaxation
It is a technique that was developed by Edmun Jacobson, is used to help fight stress and anxiety with the help of muscle relaxation and other ailments such as insomnia.
To practice it properly should be learned from a specialist, involves tensing specific muscles of the arms, hands, fists, forearms, shoulders, neck, jaw, chest, eyebrows, tongue, lips, stomach or legs. For chest relaxation, the types of lung breathing and diaphragmatic breathing will be required.
The technique is based on concentrating all the tension in the muscle, to later concentrate on the feeling of relaxation, particularly trying to notice what it feels like or how it feels to have a state of relaxation, this is because when the body is in a moment of tension, automatically emits in response the relaxation to try to recover. With daily practice, it will be easier to identify when the body is beginning to tense or in what situation it is tensed so that it can be controlled and relaxed.
To be able to see the results, it should be done daily approximately 30-40 minutes per day, including the specific moments to combine the relaxation by means of breathing, this time may be decreasing little by little.
It is necessary to understand that these techniques are progressive, at first you probably feel that your concentration is still dispersed or you have a hard time getting to perform each of the techniques, with practice, perseverance and an adequate guide you can improve.
Unlike these techniques that are isolated, in Yoga Massage Therapy we integrate several relaxation techniques during the therapeutic massage session such as breathing exercises and meditation techniques combined while receiving a deep and sensitive Ayurvedic massage with assisted yoga stretching, which allows the client to be present and aware throughout the session which provides incredible benefits for the improvement of health and well-being such as cell renewal, physical and mental detoxification, rejuvenation, improvement of concentration , the reconnection with the body, the mind, the spirit and the soul, liberation of blockages and much more.
That is why Yoga Massage Therapy is distinguished from other forms of body therapy by maintaining a holistic and conscious approach to the functioning of the human being and adapting each session to the specific needs of each individual.
We invite you to contact us to schedule a therapeutic massage appointment so that you can learn more about the incredible benefits that Yoga Massage Therapy has for you.