Anxiety is a common mental health issue that can be caused by various factors, including stress, trauma, and genetics, which can significantly impact everyone’s daily life. This condition can give us the feeling of mental strain and physical tension, so as a result, our muscles can become sore and fatigued just as if we were doing strenuous physical activity.
In order to tackle and deal with these issues, it’s essential to know how to allow our minds and muscles to rest and recover. While medication and therapy can be effective treatment options, several exercises can help reduce anxiety, promote relaxation, aid muscle recovery, and enhance the entire process.
In this article, we will explore five relaxing and relieving exercises that can help reduce anxiety and live a normal life.
Deep breathing is a simple exercise involving taking slow, deep breaths via your nose and out through your mouth. It helps to slow down your heart rate and calm your body.
Find a comfortable seated position and close your eyes to practice deep breathing. First, take a deep breath through your nose, filling your lungs. Then, gradually let it out through your mouth after briefly holding your breath. Repeat this procedure several times while concentrating on how your breath feels as it enters and exits your body.
Progressive Muscle Relaxation
Progressive muscle relaxation is the technique that implicates tensing and relaxing various muscle groups in your body, starting at your feet and working up to your head. Just like deep breathing, this exercise can help to relax the entire body and reduce anxiety levels. To practice progressive muscle relaxation:
Find a comfortable seated or lying down position and close your eyes.
Starting at your feet, tense the muscles as tightly as you can for a couple of seconds, then release and let them relax.
Work your way up through each muscle group in your body, tensing and relaxing as you go.
The physical poses, deep breathing, and mindful awareness practiced during yoga have been shown to have a calming and stress-relieving effect on participants who suffer from anxiety.
Find a yoga class or instructional videos that are appropriate for your level of experience, or practice some fundamental poses at home on your own, such as the downward-facing dog, child's pose, and corpse pose.
Meditation is an exercise that involves focusing on the present moment and letting go of distractions.
Find a position where you can sit comfortably and close your eyes to begin the practice of meditation. Focus your attention on your breath, noticing the sensation of the air moving in and out of your body.
When you find that your thoughts have wandered, bring your attention back slowly to your breathing. You can also try guided meditations, which use a script or prompts to help you focus your mind.
Keep Your Body In Motion
Endorphins are chemicals that help to improve your mood. For example, a simple physical activity like going for a walk can help reduce anxiety by triggering the release of these endorphins.
Find a light physical pursuit that you enjoy, like running, swimming, or dancing, and make it a point to engage in that activity consistently.
Sure, we know that it might be difficult to rid oneself of anxiety at times. However, you should be aware that there is a way out of this unwanted situation, even if you feel as though you are trapped in it and cannot get out. Try the above-mentioned exercises for anxiety the next time you find yourself experiencing this undesirable condition and see if they work for you.