Benefits of Relaxation

Understanding the relationship between stress and relaxation

The modern world puts a lot of stress and pressure on individuals. When we’re stressed, our body releases hormones like adrenaline and cortisol. These get us ready to react quickly by boosting our energy, heart rate, and focus—our natural 'fight-or-flight' response. Which is good when we are in danger, but terrible if it becomes chronic.

We often forget that our mental and physical health depend on our ability to relax. There are several techniques that help relax the body and mind. Our body and mind are the two parts of the same reality; they are designed to support each other. By relaxing, we reduce stress and bring balance between body and mind.

Practicing relaxation for some may look like an act of rebellion against societal demands, but it's actually a way to live life to the fullest. There are numerous benefits of practicing relaxation that can be easily researched. Practicing relaxation will bring joy and improve the quality of life in difficult situations or illness.

Practicing relaxation

Different professionals from integrative health to mental health and every one between could teach you some techniques, but you can also learn and practice them on your own. Try several and choose the one that works for you. If one technique does not work, try another. The ability to relax is a skill, and like any skill, it improves with practice. Be patient with yourself. Don't let your effort to relax become another stressor.

Practices Worth Exploring

1.     Mindful Meditation

Mindful Meditation is like parking your car in a nice place, no rushing, no destination. It is a conscious decision to pause to observe what is around us and what is inside us, being fully in the present. To practice, find a quiet and comfortable place. Focus on a single point of reference: breath, a mantra, a flame of a candle, or a branch of a tree. Don’t be concerned or distracted if thoughts or images pop into your head while meditating. Give yourself credit for catching yourself and return to your practice. It is a learning process to turn off autopilot and take control of your focus and attention. Start with 4-5 minutes and increase the time as you go.

2.     Mindful Breathing

Our emotions affect our breathing pattern. If we become attentive to ourselves, we will recognize how breathing changes when we are angry, scared, or happy. On the other hand, by controlling our breathing pattern we can alter our emotional responses.

There are two easy-to-follow mindful breathing techniques.

A.     Follow your breath

As you breathe in

• Follow and direct your breath into the lower abdomen. Feel its expansion.

• Then the lower part of your lungs.

• Then the upper part of your lungs.

As you breath out

• Exhale air from your lower abdomen, deflating it and activating the diaphragm.

• Then from the lower part of your lungs.

• Then from the upper part of your lungs.

Repeat this cycle. Be aware of your abdominal movements.

B.     Using a phrase or mantra.

For example:

·       During inhale – I breathe in energy and love.

·       During exhale – I release worries and tensions in my body.

Repeat the same phrase or mantra with every inhale and exhale.

3.     Progressive muscle relaxation.

A main focus of this practice is to move your attention from outside stressors back into your body. To start, find a quiet area, you can practice lying, sitting, or standing. You choose which direction you want to start: from top to bottom or from bottom to top.

How to practice.

If you choose to start from the bottom, bring your attention to your feet. Then tense the muscle in your feet as tightly as you can. Hold this tension for several seconds and relax. Repeat this action and release several times. Then move to ankles, shins, and so on, performing tension and releases. Finish this exercise with the forehead and the top of your head.

It will take some practice to intentionally tense and release certain muscles in the intended order. 

4.      Creative Visualization

Mentally transporting yourself to a peaceful environment, such as a beach or forest, can evoke feelings of relaxation and safety. You can use soothing music or the sound of nature. Some people focus on the items they pick up during travels or vacations that are associated with peace and relaxation, such as a seashell or stone.

You can find more on this technique by searching for creative visualization or mental imagery for relaxation.

Conclusion. Things to remember.

• Relaxation is not endorsement of laziness; it is a strategy to recharge your batteries.

• It is impossible to learn relaxation when you are in a crisis situation. Learn before crisis, so you have the knowledge and skills during them.

• Ask for help. If you struggle to learn or practice relaxation techniques, seek professional assistance.

It doesn't matter which technique you use. What matters is that you find ways to relax and improve your well-being.

With love,

Roman

January 1, 2026

P.S. If you practice Reiki or are interested in energy medicine, my book “Reiki: Energy of Love, A Practical Guide and Tips” is a valuable resource to deepen your practice. Available on all Amazon marketplaces. ISBN: 9798339239178.