No one can deny that life can get crazy and stressful.
It's natural to want to escape the everyday stuff that we have going on. What happens when you can't actually escape the everyday stressors? You may not be able to leave your job for the day but you CAN decrease the effects of your everyday stressors from anywhere that you are. But how? Below are three ways to relax your body and to help you escape the everyday from wherever you are.
#1 - Box Breathing
Inspired by yogic background and even utilized by Navy SEALs, Box Breathing (aka square breathing) is an easy way to calm your nervous system by getting control of your breathing. Focusing on your breath will help lower your blood pressure and insure that your parasympathetic nervous system can relax. Using the picture below as a guide, follow the steps to regulate your breathing for an almost immediate change in your nervous system.
# 2 - Tense and Release
The 10-minute tense and release exercise is a simple technique that can help you relax your body and release muscle tension. It's a simple yet effective technique that helps promote physical relaxation and mental calmness.
Find a quiet and comfortable place where you can lie down or sit in a relaxed position.
Close your eyes and take a few deep breaths to help calm your mind.
Start with your feet. Focus your attention on your feet and consciously tense the muscles in your feet and toes. Hold this tension for a few seconds, then release it completely. Feel the relaxation spreading through your feet as the tension is released.
Move your attention up to your calves and repeat the process. Tense the muscles in your calves, hold for a few seconds, and then release the tension, allowing the muscles to relax.
Continue this process, working your way up through your thighs, buttocks, abdomen, chest, arms, and hands. For each muscle group, tense the muscles, hold for a few seconds, and then release the tension.
Pay attention to your shoulders, neck, and facial muscles as well. Often, we hold a lot of tension in these areas. Tense the muscles in your shoulders, scrunch your face, and clench your jaw, and then release the tension, allowing these muscles to relax.
Once you have gone through all the major muscle groups in your body, take a moment to focus on your entire body. Scan your body from head to toe, and if you notice any residual tension, consciously release it and let go.
Take a few more deep breaths and allow yourself to enjoy the feeling of relaxation in your body. Stay in this relaxed state for a few more minutes, simply being aware of the sensations in your body.
When you are ready, slowly open your eyes and bring your awareness back to the present moment.
#3 - Aromatherapy
There are clinical studies that have shown the benefits of using aromatherapy on a regular basis to calm the nervous system. Lavender in particular is among the most popular scents for soothing and calming. Luckily, there is more than one way to utilize the scent of lavender in your home, work, or car! See below for options on how to incorporate the relaxing scent of lavender wherever you need it.
Linen Spray: This spray can be used just about anywhere! Spray it on your sheets before bed for a restful night sleep. Spray it on the towels or on the couch in your living room for added calm. You can even use it to mist your clothes before you go out for the day. Safe enough for kids and adults (we do not recommend spraying any essential oil product directly on an infant), Lavender Linen Spray can be helpful and versatile.
Candles: This one may be the most obvious when it comes to aromatherapy, but it's for a good reason! Candles provide both the warmth and the scent to help provide a calming environment.
Lotion & Soap: Incorporate aromatherapy into your everyday routine by using lotions and soaps with lavender oil in them. These products benefit your skin, your senses, and your nervous system all at once!
Pillows & Slippers: Small pillows filled with rice and lavender can be the perfect solution for those of us who carry tension in our neck or in our faces. You can use the lavender eye pillows anywhere you need the help! If you need something bigger (or cuter!) there are also stuffed animals that can also be heated and have the perfect scent of lavender to soothe children and adults! If you enjoy the coziness of slippers, we have a weighted, lavender scented pair that are a great tool to helping you slow down and relax.
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