3 minutes of reading

From time to time, all of us face stressful situations, from minor inconveniences like traffic jams to more serious worries like a loved one's serious illness. Regardless of the cause, stress floods your body with hormones. Your heart races, your breathing quickens, and your muscles tense.

This stress reaction is the body's normal response to threatening situations. The body has been trying to warn us of threat and danger since our earliest days, once upon a time it was animal attacks or the threat of floods, today stress has turned into deadlines at work or difficult situations in everyday life, for example. It is not realistic to completely avoid all sources of stress in our lives, nor would it be right to do so. We can also see stress as a benefit and learn to work with it for its own sake. Do you know the right techniques to respond to stress?

One way is to induce a "relaxation response" through a technique developed in the 1970s at Harvard Medical School by cardiologist Dr. Herbert Benson. The relaxation response is the opposite of the stress response. It is a state of deep relaxation that can be induced in many ways. By exercising regularly, you create a well of calm into which you can dip as needed.

We are introducing you today to 7 relaxation techniques that help induce the relaxation response and reduce stress. Is any of this already part of your life?

1. Breath focus

In this simple and effective technique, you take long, slow, deep breaths. We know this method as abdominal breathing. As you breathe, you gently disconnect your mind from distracting thoughts and sensations. Breath focus can be especially helpful for people with eating disorders to help them focus on their bodies in a more positive way and to oxygenate the organs. However, this technique may not be suitable for people with health problems such as breathing difficulties and heart failure.

2. Body scan

The second method combines breath focusing with progressive muscle relaxation. After a few minutes of deep breathing, you focus on one part of the body or a group of muscles. At once, you mentally release any physical tension you feel there. Body scanning can help increase your awareness of the mind-body connection.

3. Guided tour

Conjure up soothing scenes, places or experiences in your mind. Imagine anything pleasant that will help you relax. Find free apps or online recordings of calming scenes - just choose images that bring you feelings of peace, well-being and have personal meaning. Accompanying images or music will reinforce a positive vision of yourself.

4. Mindfulness Meditation

This practice consists of sitting comfortably, focusing on your breathing, and bringing your mind's attention to the present moment. Be in the present. Put the past and the future aside for a moment. This form of meditation has become increasingly popular in recent years. Research suggests that it can be helpful for people suffering from anxiety, depression and pain.

5. Yoga, Tai Chi and Qigong

These three ancient arts combine rhythmic breathing with a series of postures or flowing movements. The physical aspects offer a mental focus to help distract you from scattered thoughts. Ancient exercises increase flexibility and balance. Exercise can be adapted to every health condition and fitness level, so check with your doctor. Never exercise in pain and don't over exert yourself. Rhythmic movements with proper breathing will induce incredible feelings of calmness in you. In Eastern countries, people believe that daily breathing and movement exercises can prolong life and improve its quality, warding off evil spirits and ugly thoughts.

6. Repeated prayer or affirmation

You don't have to be religious to try this technique. Silently repeat a short prayer, positive phrase or affirmation while practicing the breath. Say what you yourself believe or want to believe.

7. NoPainOffice programme

Have you heard about this program? NoPainOffice is a comprehensive guide to exercise the body that is burdened by sedentary employment. Techniques from the articles and videos help to improve health as well as relieve stress.

Don't forget the balance. Experts recommend combining several techniques to see which one works best for you. Try to exercise at least 20 minutes a day, although even a few minutes helps. The longer and more often you incorporate these relaxation techniques into your daily routine, the greater the overall benefits.

Change your perspective on stress and turn it on its side - try anti-stress methods and live a life of wellbeing.