Relax in 5 minutes with these
easy relaxation exercises
Relaxation is something we all struggle with, some more than others. Whether because of work related stress, family issues, financial worries, natural disposition toward anxiety problems or a combination of all, there are options available to reduce stress and anxiety to manageable levels.
For some, the relief may come thru counseling and prescription medications. For others, relaxation techniques may provide the relief and skills needed to help maintain a healthy lifestyle. Here are some simple 5 minute relaxation techniques that may be the jumpstart you are looking for to reduce stress and anxiety.
The Great Beyond: Stellardrone
Space music (or spacemusic) is a subgenre of new-age music and is described as “tranquil, hypnotic and moving”. It is derived from ambient music. More space music can be found at my Space Music page.
A Japanese method to relax in 5 minutes: Bright Side
This is an ancient Japanese technique of self-relaxation that takes you about 5 minutes per hand and can be done anywhere.
Each finger represents a different feeling or attitude.
- The thumb: anxiety and worry
- The index: fear
- The middle: anger and resentment
- The ring finger: depression and sadness. And to help you be more decisive
- The pinky: calms anxiety and increases optimism and confidence (self-esteem)
The technique is simple. Grasp the finger representing the emotion you wish to ease with the opposite hand, wrapping your fingers and thumb around it. Hold each finger for one to two minutes.
Practice this technique every day to help stay calm and to restore balance within yourself. I suggest doing this in the morning and evening; and when needed throughout the day. In addition, I use the breathing technique, about 8 slow in and out breaths per minute and enjoy a few moments of quiet meditation.
Acupressure is an alternative medicine similar in principle to acupuncture. Physical pressure is applied to acupuncture points with the aim of clearing blockages in these meridians.
3 acupressure points you might find useful:
The Inner Gate is located on the inside of the forearm on a line running from the index and middle finger, 3 fingers above the crease at the wrist. This pressure point helps by protecting the heart from chest congestion, excess stress, cardiac pain, palpitation, pain in the hypochondrium (the upper abdominal region), relieves nausea and encourages deep breathing.
The Spirit Gate is located on both forearms on the little finger side on the crease at the wrists. This pressure point is the point for emotional issues, especially excessive anxiety and worry; providing relief for emotional imbalances, insomnia, nervousness, fear, anxiety, irritability, and forgetfulness.
The Union Valley Point (also known as the Joining Valley) is located on the web between the index finger and thumb.
This pressure point for stress is also good to relieve neck pain and headaches. Take slow and deep breaths and keep applying the pressure for 2-4 minutes. Do not use this pressure point during pregnancy as it may induce contractions.
WebMD’s article, “Acupressure Points and Massage Treatment“, is a good overview and I recommend it if you are not familiar with acupressure.
“For fast acting relief, try slowing down.” Lily Tomlin
Mind Body: Vortex
Here are two simple meditation techniques that you can use to start meditating today. Think of these as the basic building blocks of meditation methods.
In the Open Monitoring meditation you begin to practice the Awareness of Thinking. Simply become aware of your thoughts and feelings and view them without attachment. A great morning meditation to help with clearing the mind and making room for creative and inspired thought.
Focused attention meditation is perhaps an easier approach. This involves focusing on one thing and one thing only.
This can be a candle, a plant, anything that will hold your attention. Also known as Object meditation (traditionally called Tratak Meditation) and is a very popular form.
My mind and heart is full of joy.
As with everything, these 5 minute relaxation techniques will not magically relieve your stress and anxieties right now. The changes are gradual and your results will vary. I found that the best results came when I combined the breathing meditation and the Japanese technique together.
Make a plan to use the techniques at least twice a day (and whenever you feel stress building up). Allow yourself to develop a habit to provide a bit of self help whenever you need it.
Many of us grew up hearing the words “just take some deep breaths and relax”. When we are already over stimulated it is difficult to just calm down in a few breaths. But if we get that good habit into practice daily, being calm is possible.
What methods have you tried to be calm or to calm yourself down during periods of high stress? Feel free to share in the Comments section. Maybe your way can help others!
Walking the Path of Peace, Sanders