Relaxation

Relaxation is so important for mental health and wellbeing. Everyone needs some time out to themselves to do something they enjoy. It is easy to forget to make time for yourself when things get stressful. Sometimes we are just so pre-occupied that days can go by without doing anything for ourselves. Many forms of relaxation, like walking or sitting quietly, are very simple and easy to do. Others, like meditation or yoga, require some training or discipline. Going fishing or playing sport can be a great way of relaxing. You might want to write a list of other things you find relaxing.

Read through this list of suggestions. Put aside some time in the day and try some out to see which ones you find relaxing:

* go for a walk
* take time to notice the things around you
* listen to some music you really like
* go fishing/ go sailing
* sit quietly in a park and look at the things around you
* play your favourite sport
* take a bath – lie back, shut out everything else and relax
* go to a movie or watch a video
* visit a friend
* go for a swim
* do a puzzle
* read a book
* learn meditation or yoga

Breathing Techniques

When you are anxious, your breathing can be quick and shallow, which reduces the amount of oxygen going to your organs. Learning how breathe efficiently can help reduce some of the physiological symptoms of anxiety.

To become aware of your breathing place one hand on your upper chest and one on your stomach. Take a breath and let your stomach swell forwards as you breathe in, and fall back gently as you breathe out.

Try to get a steady rhythm going, take the same depth of breath each time. Your hand on your chest should have little or no movement. Try and take the same depth of breath each time you breathe in.

When you feel comfortable with this technique, try to slow your breathing rate down by putting a short pause after you have exhaled and before you breathe in again.

Initially, it may feel as though you are not getting enough air in, but with regular practice this slower rate will soon start to feel comfortable.

It can help to imagine that you are blowing up a big balloon in your stomach when you breathe in, and then when you breathe out that balloon will deflate. This exercise helps you to breathe more oxygen into your stomach rather than restricting the amount of oxygen by breathing into your chest.

You can find out more about breathing exercises through Learning Meditation

What is the Best Meditation Technique?

The Most Common Questions About Meditation:

I get loads of email and people often ask:

• What is the best meditation technique?
• What are the best meditation techniques?
• What is the best meditation for anxiety/sleep/beginners?
• Best Meditation Practice?
• Best Meditation Program?

What is the Best Meditation for:

• children
• beginners
• kids
• anxiety
• stress
• depression
• dummies
• healing
• insomnia

I will tell you in one sentence:

The longer you hold your breath and the faster you expel it – it will put you in the zone immediately!

What are the Benefits of Doing Yoga?

Why Yoga Exercise is Good for You:

Yoga books tell us that Yoga, as we all know, is aimed to unite the mind, the body, and the spirit. Yogis view that the mind and the body are one, and that if it is given the right yoga kit and tools and taken to the right environment, it can find harmony and heal itself.

Yoga therefore is considered therapeutic. It helps you become more aware of your body’s posture, alignment and patterns of movement. It makes the body more flexible and helps you relax even in the midst of a stress stricken environment. This is one of the foremost reasons why people want to start Practising Yoga – to feel fitter, be more energetic, be happier and peaceful.

Yoga is a science that has been practised for thousands of years. It is consists of Ancient Theories, observations and principles about the mind and body connection which is now being proven by modern medicine.

Substantial research has been conducted to look at the Health Benefits of Yoga – from the Yoga Postures (Asanas), Yoga Breathing (Pranayama), and Meditation. The information on Yoga Poses & Benefits are grouped into three categories-physiological, psychological, biochemical effects. Furthermore, scientists have laid these results against the benefits of regular exercise.

Physiological Benefits of Yoga
Stable autonomic nervous system equilibrium
Pulse rate decreases
Respiratory rate decreases
Blood Pressure decreases (of special significance for hyporeactors)
Galvanic Skin Response (GSR) increases
EEG – alpha waves increase (theta, delta, and beta waves also increase during various stages of meditation)
EMG activity decreases
Cardiovascular efficiency increases
Respiratory efficiency increases
Gastrointestinal function normalizes
Endocrine function normalizes
Excretory functions improve
Musculoskeletal flexibility and joint range of motion increase
Breath-holding time increases
Joint range of motion increase
Grip strength increases
Eye-hand coordination improves
Dexterity skills improve
Reaction time improves
Posture improves
Strength and resiliency increase
Endurance increases
Energy level increases
Weight normalizes
Sleep improves
Immunity increases
Pain decreases
Steadiness improves
Depth perception improves
Balance improves
Integrated functioning of body parts improves
Psychological Benefits of Yoga
Somatic and kinesthetic awareness increase
Mood improves and subjective well-being increases
Self-acceptance and self-actualization increase
Social adjustment increases
Anxiety and Depression decrease
Hostility decreases
Concentration improves
Memory improves
Attention improves
Learning efficiency improves
Mood improves
Self-actualization increase
Social skills increases
Well-being increases
Somatic and kinesthetic awareness increase
Self-acceptance increase
Attention improves
Concentration improves
Memory improves
Learning efficiency improves
Symbol coding improves
Depth perception improves
Flicker fusion frequency improves
Biochemical Benefits of Yoga
Glucose decreases
Sodium decreases
Total cholesterol decreases
Triglycerides decrease
HDL cholesterol increases
LDL cholesterol decreases
VLDL cholesterol decreases
Cholinesterase increases
Catecholamines decrease
ATPase increases
Hematocrit increases
Hemoglobin increases
Lymphocyte count increases
Total white blood cell count decreases
Thyroxin increases
Vitamin C increases
Total serum protein increases
Yoga Health Benefits versus Exercise Benefits

Yoga Benefits
Parasympathetic Nervous System dominates
Subcortical regions of brain dominate
Slow dynamic and static movements
Normalization of muscle tone
Low risk of injuring muscles and ligaments
Low caloric consumption
Effort is minimized, relaxed
Energizing (breathing is natural or controlled)
Balanced activity of opposing muscle groups
Noncompetitive, process-oriented
Awareness is internal (focus is on breath and the infinite)
Limitless possibilities for growth in self-awareness

Exercise Benefits
Sympathetic Nervous System dominates
Cortical regions of brain dominate
Rapid forceful movements
Increased muscle tension
Higher risk of injury
Moderate to high caloric consumption
Effort is maximized
Fatiguing (breathing is taxed)
Imbalance activity of opposing groups
Competitive, goal-oriented
Awareness is external (focus is on reaching the toes, reaching the finish line, etc.)
Boredom factor