Exploring Options Beyond Meditation: Relaxation Techniques for Mental Peace
Deep breathing, also known as diaphragmatic breathing, is a simple yet effective stress management technique. This method involves contracting the diaphragm, expanding the belly, and taking deep inhales and long exhales. Not only can it help manage stress, but it can also lead to longer spans of sustained attention and lower levels of cortisol, a hormone related to stress response. A study of 40 people found that training in diaphragmatic breathing had these beneficial effects.
Sipping tea containing l-theanine, a primary active component of green tea, has been shown to decrease stress levels. A study of 34 adults demonstrated this, and another study of 9,576 adults found an association between caffeine consumption, specifically from coffee and green tea, and a lower prevalence of lifetime depression.
Mind wandering, part of the brain's natural resting state, may contribute to positive mental states. However, negative thoughts can sometimes contribute to feelings of anxiety. Practicing acceptance of these thoughts and creating space between oneself and them may help to reduce anxiety. Researchers, including Dr. Judson Brewer, have found that a daily 13-minute guided meditation practice can reduce anxiety levels after 8 weeks of training.
Tai chi and yoga are other stress-reducing practices. They have been found to help reduce heart rate variability as a measure of stress. In fact, a study found that yoga, practiced at least 60 minutes per week, was particularly effective in reducing stress. Additionally, a daily 13-minute guided meditation can decrease anxiety scores after 8 weeks of practice.
Spending time in nature can also improve health perception and is an effective intervention for anxiety and depression. So, whether it's through deep breathing, tea, meditation, tai chi, yoga, or a walk in the park, there are numerous ways to manage stress and promote mental well-being.
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