ShopDeep breathing relaxation
Deep, slow and concentrated breathing creates a state of relaxation in the body. The parasympathetic nervous system, which is responsible for rest, regeneration and relaxation in the body, takes over and everything is deactivated.
„Bounce- Shake-off“ exercise: Assume a steady standing position. Start gently swaying and bouncing from your ankles. Let your arms and shoulders hang down loosely, relax your mouth and jaw. As you exhale, shake off all tension.
Progressive muscle relaxation (PMR)
Progressive muscle relaxation is a technique designed to help you reach a deeper state of relaxation of all muscle groups. The systematic tensing of certain muscle groups should be followed by significantly perceptible relaxation. The exercise involves specifically tensing the individual muscle groups, holding the tension for a moment, and then consciously letting the muscle go to relax it.
Meditation
Regular meditation has a calming effect and is recommended in Western medicine as a relaxation technique. It slows the heart beat, deepens breathing and reduces muscle tension. We often experience meditative states without being aware of it, such as when reading an enthralling book, looking at a sunset, during a walk by the sea or while gardening. Our intellectual and emotional world is calm, as if all barriers and resistance had dissolved within us.
Yoga
Yoga is a philosophical doctrine developed in India over the course of thousands of years. It includes exercises and instructions on leading a healthy life: physical exercises or poses (Asanas), breathing exercises (Pranayamas), relaxation techniques (Savasanas), meditation (Dhyana) and instructions for a healthy diet (vegetarian) and a positive outlook on life (Vedanta).
„Angel“ exercise: Lie flat on your back, your legs slightly apart and your arms (like wings) extended away from your body. Your hands are roughly 40 centimetres from your body. Now completely relax your body: first your feet, then your lower legs, knees, thighs, hips, hands, forearms, upper arms, shoulders and then, lastly, your neck and face.
Imagine yourself getting heavier every time you exhale and gradually sinking into the ground. Feel yourself getting lighter every time you inhale and rising up off the ground. After a few minutes, move your arms and legs and then slowly return to the original position.