Two golden and practical techniques to stay calm on coronary days
We have all experienced more or less stress in recent months, despite the corona footprint in our daily lives. Stress causes stress in the mind and body, but acquiring sufficient skills in deep breathing and relaxation techniques can significantly reduce these stresses.
Deep breathing (diaphragm) is a quick way to relax the body; Deep breathing rapidly reduces the level of arousal in the body and has a calming effect on the whole body.
- First, lie down where you feel comfortable and put your body in a relaxed position.
Place one hand on the chest and the other on the abdomen at the navel.
- When we do the inhalation operation, the hand on the abdomen should rise, and when we exhale, our hand should go down and the abdomen should be flat. The hand on the chest should remain steady during inhalation and exhalation.
- Now take a breath and slowly send the air into our lungs and count to four.
Then gently exhale the air out of the lungs.
- Repeat inhaling and exhaling several times.
- Just focus on our breathing and do not let other thoughts enter our minds.
Stop doing this if you feel dizzy (probably breathing too deeply or too fast).
Take deep breaths for five minutes twice a day.
- Relaxation technique
The relaxation technique also reduces stress and muscle tension by reducing heart rate, blood pressure and slowing down breathing.
To perform the relaxation technique, we must do the following:
- Choose a comfortable and quiet place to practice.
Consider a time of day to practice when we feel more relaxed.
Lie on your back or sit in a comfortable chair.
- Breathe slowly and then relax the different muscles of our body in order.
- Start from the bottom and go down to reach the fingertips.
Loosen the forehead and eyebrows, eyelids, tongue and throat, all parts of the face, neck, hands from the upper hand to the fingertips.
Continue to breathe slowly and regularly.
Then relax the muscles of the abdomen and then the seat, thighs, knees, legs, soles of the feet and toes.
- Pay attention to how we reach a state of relaxation with each deep breath and relaxation of one part of the body.
- Continue to breathe slowly.
Do muscle relaxation twice a day. Deep breathing and relaxation is a skill and learning it takes time.
According to the public relations of Shahid Beheshti University of Medical Sciences, we should first practice the technique of relaxation and deep breathing in normal situations, and after gaining the skill of T in stressful situations, use it and relax.