From minor challenges to major crises, stress became part of our lives. When our bodies are exposed to a sudden stress or threat, they react with a characteristic “fight or flight” response. This is when hormones, especially adrenaline and norepinephrine are released from the adrenal glands, resulting in an increase in blood pressure and pulse rate, faster breathing and increased blood flow to the muscles.
This so-called “stress response” is a normal reaction to threatening situations, honed in our prehistory to help us survive threats like an animal attack or a flood. Today, we rarely face these physical dangers, but challenging situations in daily life can still set off the stress response.
Every time your body triggers the “fight or flight” response to a situations that is not life-threatening, you are experiencing what is essentially a false alarm. Too many false alarms experienced by the body can lead to stress related disorders such as heart disease, high blood pressure, migraine headaches, insomnia, sexual dysfunction and immune system disorders.
We can’t avoid all sources of stress in our lives, nor would we want to. But we can develop healthier ways of responding to them.
A simple meditation technique practiced for as few as 10 minutes per day can help you control stress, decrease anxiety, improve cardiovascular health, and achieve greater capacity for relaxation.
The benefits of the relaxation techniques
Practicing relaxation techniques can have many benefits, including:
- Slowing heart rate
- Lowering blood pressure
- Slowing your breathing rate
- Improving digestion
- Maintaining normal blood sugar levels
- Reducing activity of stress hormones
- Increasing blood flow to major muscles
- Reducing muscle tension and chronic pain
- Improving concentration and mood
- Improving the quality of sleep
- Lowering fatigue
- Reducing anger and frustration
- Boosting confidence
The WOW Healing relaxation techniques
The WOW Healing APP is offering you the perfect tools to be sure you achieve deep relaxation and permanent improvement of your health. Through the features we are providing, we are combining the most effective relaxation techniques: The WOW Healing Meditations, Relaxing Music, Visualization, The Relaxation Response, Deep Breathing and Progressive Muscle Relaxation (PMR).
The relaxation response was developed by Harvard physician Herbert Benson in the 1970s. The technique has gained acceptance by physicians and therapists worldwide as a valuable adjunct to therapy for symptom relief in conditions ranging from cancer to AIDS.
The two essential steps to the relaxation response are:
- The repetition of a word, sound, phrase, prayer or muscular activity.
- Passive disregard of everyday thoughts that inevitably come to mind during the process, followed by a return to the repetition.
How to induce the relaxation response
- Choose a focus word or phrase for repetition. You can use a sound such as “aum” a word such as “love”, “light” or “peace,” or any word with special meaning to you.
- Sit in a comfortable position in a quiet place free of distractions. Close your eyes and relax your muscles progressing from your feet to your calves, thighs, abdomen, shoulders, head and neck.
- Breathe in slowly and as you exhale, say your focus word, sound, phrase. (See the “AUM Meditation” in the APP).
- Intruding worries or thoughts should be dismissed and you ca do that by focusing on the repetition.
- Continue for 10 to 20 minutes.
- When you have finished, remain seated, first with your eyes closed and then with your eyes open, and gradually allow yourself to return to your full awareness.
In this relaxation technique, you may form mental images to take a visual journey to a peaceful, calming place or situation.
To relax using visualization, try to incorporate as many senses as you can, including smell, sight, sound and touch. If you imagine relaxing on the beach, for instance, think about the smell of salt water, the sound of crashing waves and the warmth of the sun on your body.
You may want to close your eyes, sit in a quiet spot and concentrate on your breathing. Aim to focus on the present, think positive thoughts and repeat WOW affirmations.
Deep breathing is one of the easiest stress management techniques. Taking deep, slow breaths is an antidote to stress and is one way we can “turn-off” our stress reaction and “turn-on” the relaxation response.
- Get into a comfortable position, either sitting or lying down.
- Slowly breathe in through your nose. Your stomach should feel like rising and expanding outward.
- Hold for few seconds.
- Exhale slowly through your mouth, emptying your lungs completely and letting your stomach fall.
- We suggest you to use the breathing exercises from The WOW Healing APP and use the count down.
- Repeat several times until you feel relaxed.
- Practice several times a day.
Progressive muscle relaxation
In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group.
This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations.
In the method of progressive muscle relaxation, you start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You can also start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat.
Take benefit of all the advantages The No. 1 supporter of your WOW Self are providing you to unleash your true potential and enjoy a blissful life. Download The WOW Healing APP and Unlock Your WOW Self now .