Relaxation Strategies

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

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Relaxation Strategies

Probably the best relaxation technique is being independently wealthy and living in your dream place.

Unfortunately, this isn’t very practical for most of us.

What we can do is decrease cortisol levels though relaxation techniques.

The goal is to get your mind to focus on absolutely nothing, but you may have to learn a set of skills to do this.

Any activity or focused breathing technique letting you clear your mind of all thoughts will automatically begin reducing cortisol levels.

Developing any of these skills will let you relax your body any time you’re feeling stressed.

Relaxation helps to lower your blood pressure, heart rate, and breathing rate.

If you can elicit this kind of relaxation once a day, you’ll be able to decrease your cortisol levels and keep them from rising too high when you’re under stress.

Yes, we know, setting aside 20 minutes a day to relax can be difficult.

It’s much easier to do 30 minutes of daily exercise in front of the TV, or make 3 healthy meals.

And of course, the easiest thing is to set aside 15 seconds a day to take high-dose fish oil.

Nonetheless, if you can do a form of relaxation on a regular basis, you’ll reduce cortisol levels and feel happier.

Choose whichever of these 3 simple techniques you prefer.

1.  Easy Meditation.

Sit comfortably and pick a focus word or short phrase meaningful to you.

If this is too weird, just repeat the number “1” over and over.

Close your eyes and relax your muscles.

Now breathe slowly and naturally, repeating your focus word or phrase to yourself as you exhale.

Try to breath from your diaphragm as opposed to using only your lungs.

Let any negative thoughts or worries pass through your mind without thinking about them.

Continue for 20 minutes.

2.  Progressive Muscle Relaxation

Sit in a comfortable chair with back and head support, or lie on a cushioned mat on the floor.

Tense each of your muscles one at a time; inhale and slowly exhale as you release the tension from your muscles.

Begin with your face by wrinkling your forehead and shutting your eyes as tight as you can.

Exhale and release.

Tense your neck and shoulders by drawing your shoulders up into a shrug.

Exhale and release.

Work your way down to your arms, hands, and fingers.

Exhale and release.

Contract your stomach.

Exhale and release.

Arch your back and release.

Tense your hips and buttocks.

Exhale and release.

Point and flex your toes.

Exhale and release.

Now tense all your muscles at once.

Take a deep breath, hold it, and exhale slowly as you relax your muscles, letting go of the tension.

Feel your body at rest and enjoy this state of relaxation for several minutes.

3.  Traditional Meditation

Sit comfortably in an upright position with your head, neck, and back erect but not tensed.

Choose a single object of focus like your breathing or your favorite word or phrase.

Concentrate on this and try to avoid any other thoughts entering your awareness.

If they do, let them pass out of your consciousness.

Focus mentally on the air flowing in and out of your body as you breathe.

Appreciate the beauty of nature, but do it with your eyes closed to prevent a flow of visual data to your brain.

In summary, meditation probably won’t have as much effect on reducing cortisol as your diet or high-dose fish oil, but it may provide the last boost you need.

This boost may be necessary to truly get your cortisol levels back to a manageable level.

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

(Based on Dr. Barry Sears’ “The Anti-Inflammation Zone”)

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Dick and Lenay

email: lenay@dickandlenay.com – 715-431-0657

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


 

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