Alternating between tension and relaxation is important for physical and mental health – relaxing physically and experiencing serenity, contentment and wellbeing are closely linked. Here are a few tips to help you relax.
Tension & relaxation
Integrate the alternation of tension and relaxation into your everyday routine for an enhanced feeling of balance. Exercising early in the morning, after a relaxed night’s sleep and before breakfast, clears the mind, making you more receptive to challenges. You feel in top shape afterwards, and super productive!
Music and air quality
Music can also help our minds relax. When the rhythm of music is in harmony with your resting heart rate, the muscles relax, brain wave patterns change, and blood pressure drops. A pleasant indoor climate also helps to shake off any pent-up tension. Heat is soothing, and a hot drink can further boost the relaxing effect.
Breathing and relaxation exercises
Breathing and relaxation exercises help you consciously perceive the body’s signals and sensations and your emotions. Yoga, autogenic training and Jacobson’s Progressive Muscle Relaxation Technique are ideal methods.
This programme promotes regeneration, allowing you to experience a new level of wellbeing.
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Tips & Advice
Everyday protection against overload
Try a digital detox: add regular device-free periods into your schedule, and always turn your mobile off at 6pm. Go offline for a day or even a whole weekend!
Restrict your email sessions to certain times of the day.
Build moments of enjoyment into your routine – go beyond the customary chocolate and alcohol options, and don’t forget your other senses!
Boost your positive self-image: trust in your ability to learn new things and thus to cope with unfamiliar or difficult tasks.
Stay in touch with yourself and your body – this will give you a realistic idea of your strength and potential, as well as boosting self-efficacy!
Energising breathing exercise
- Slowly suck in air as if through a straw: feel the lungs and the abdominal cavity fill like a balloon.
- Then, quickly expel the air through your mouth.
Repeat the exercise five times. Then, as you allow the breath to settle, place your hands on your abdomen and be still.
Setting the right focus can be difficult. Is the glass half full or half empty? How do you perceive it, and what is the reality?
This exercise helps to realistically assess a situation.
Read the questions and answer them one by one, as honestly and spontaneously as possible. Write down your answers.
• How happy are you? (on a scale of 0 to 100%)
• Do you have everything you want? (yes/no/partially)
• What are your three greatest wishes?
Now read your answers and let them sink in.