Ongoing stress affects body and mind, and raises the risk of high blood pressure, headaches, anxiety or depression. When we are stressed, the body releases hormones that speed up the heart and raise blood pressure. Relaxation techniques do the opposite.
Deep breathing
Sitting or lying down, place one hand on your belly and the other on your chest. Breathe in slowly until your belly rises, pause briefly, then breathe out slowly.
Progressive muscle relaxation
Start with your feet: tense the muscles for a few moments, then release. Work your way up the body, group by group.
Meditation
Bring your attention to the breath, an object or a few words, in a quiet place. Let thoughts pass without judging them.
Yoga
It combines postures, breathing and meditation. Poses can be adapted. Choose a teacher who guides you safely and tell them about any injuries.
Tai chi
Slow, gentle movements with focus and breathing. Suitable for all ages.
Tips
- Try several techniques and keep the one that works for you.
- Learn them in a class, a book or a video.
- Practise often, not only when you are already overwhelmed.
