Semi-formal relaxation techniques

  The introduction of informal relaxation techniques may be sufficient to help many people manage their stress more effectively. However, for some they are not and where this is the case, slightly more structured relaxation techniques may be required to help them become more relaxed. These are known as semi-formal relaxation techniques and there are numerous kinds of such techniques. Some of the most popular ones include massage, yoga and Tai Chi.

Massage

  Receiving a full body massage is an excellent way of getting the muscles in your body into a state of deep relaxation. As your body relaxes, so does your mind, so a massage can have beneficial effects both mentally and physically. Two of the most common types are Swedish massage and Shiatsu massage. The techniques they use are different: Swedish massage is a soothing one but Shiatsu massage manipulates the body’s pressure points. Although such forms of massage can be beneficial, the downside is that you generally have to pay for them. However, there are other inexpensive and enjoyable techniques you can use. For example, if you have a partner you can take turns in massaging each other. There are also a range of self-massage techniques that you can use and some examples of these are described below.

Releasing your shoulder tension

  The shoulders can get particularly tense as a result of stress. One way of reducing tension in the shoulders is to reach one arm across the front of your body to your opposite shoulder and using a circular motion press firmly on the muscle above your shoulder blade. You need to press quite firmly but not so hard that it hurts you. Continue massaging in a circular motion for a couple of minutes and then move to the other shoulder and repeat the exercise on that one.

Soothing your scalp

  Place your thumbs behind your ears and spread your fingers over the top of your head. Then move your scalp back and forth gently while making circular movements with your fingertips for 30 seconds or so.

Relaxing your eyes

  Close your eyes and place your ring fingers directly under your eyebrows near the bridge of your nose. Then slowly increase the pressure for 10 seconds and then release. Repeat this exercise three or four times.

Yoga

  Yoga involves learning a range of moving and stationary poses and combining these with deep breathing exercises. Perhaps one of the most enjoyable and sociable ways to learn and develop your yoga skills is to join a yoga class. Basic yoga for beginners involves learning slow, gentle movements, stretching exercises and relaxed breathing. It is important that you do not attempt some of the more strenuous forms of yoga until you have developed the right level of fitness, since you could do yourself physical damage if you are not fit enough. If you are unsure about what is best for you, check this out with a yoga instructor to ensure that you are starting at the right level for you. If you have a medical condition you may also need to check with your doctor that it is all right to do yoga exercises. It is safest to learn yoga by attending a group with a professional instructor to ensure that you get the basics right. Make sure that you learn at your own pace and do not feel tempted to try exercises that you do not feel ready to do because others are pressurizing you to do so. You should stop doing any exercise if it is painful. Once you have learned the basics, you can then practise alone or with others without necessarily having to go to the expense of attending yoga classes.

Tai Chi

  Tai Chi is usually practised in groups and consists of learning a series of slow, self-paced, non-competitive and flowing body movements. These exercises require concentration, relaxed breathing and focusing attention on the here and now. Tai Chi is a safe and low impact option for people of all ages and levels of fitness. Once you have learned it, it can be practised anywhere, either on your own or with others. As with yoga it is best to learn the basic techniques from a professional instructor. If you have any health or mobility concerns, check with your doctor and instructor.