Did you know that engaging in relaxing practices or activities can be beneficial even when we aren’t anxious? It is so very easy to only go to these practices when we are feeling extra anxious or are on the verge of panic. And of course, these types of activities meant to calm the mind and the nervous system are quite effective as we practice them in those moments of anxiety. Often-times, though, I hear how the anxiety will start right back up a few minutes following the completion of the exercise or activity, which of course can feel defeating. This can happen due to the activation of the amygdala (A.K.A. The brain’s fear center) still being elevated. This can also happen due to nervous system dysregulation, which can occur following the experience of one or multiple traumas.

 

On top of simply feeling pleasant to engage in, there are a few very important effects of Relaxation Training for both the brain and the nervous system. As we engage in relaxing or calming activities with intention, we are actively sending signals to our amygdala letting it know that it is safe. Similarly for the nervous system, when we engage in these calming activities, our nervous system is being taught what to do in order to calm down. Also, the nervous system is being taught that it CAN calm down. Sometimes after experiencing trauma, it can feel as though the body and the nervous system are completely out of our control and may never feel calm again.

When we spend time intentionally being kind to our brain and to our nervous system, these parts of ourselves begin to feel safe again, therefore lowering the strength and frequency of those Fight/Flight/Freeze warning signs.

 

Incorporating Relaxation Training into your daily routine can have a powerful impact. Knowing how hectic the holidays can become, my loving challenge to you is to practice one type of relaxation exercise every day for one week. This is a curiosity challenge – observe the practice and simply see how you feel.

 

Here are a few ideas to get you started:

 Relaxation Training doesn’t have to take up a ton of time. It can be added to an already established routine or can be incorporated separately if you prefer.

Breathing Exercises

            Since we carry our breath with us everywhere we go, this first option can be a handy skill to develop. Here are a few breathing exercises for you to try out:

 Box Breathing

 Elongating the Exhale

 

Yoga

            If you prefer more movement-based practices, or find sitting still to be difficult at first, yoga could be a great option. Pairing movement with breath has a wonderfully calming effect and can help keep us to focus on the desired activity. This also does not have to break the bank. There are a variety of free options on YouTube - Simply type ‘Yoga’ into the YouTube search bar and take your pick.

 Also try out Mindful Walking and get the added benefits of nature and fresh air.

Meditation

            This can be as simple as choosing a 3-5 minute meditation to practice. A small portion of intentional time to practice mindfulness really does go a long way. Here are a few to get you started:

 5-minute meditation

6-minute meditation

 

Listen to calming music

            Not all meditations are guided. If you’d prefer to go the non-guided route, listening to calming music can be a great option. One way to practice in this way looks like:

1.     Setting up the ambiance of your space

2.     Eliminate external distractions in your control

3.     Turn on music of choice

4.     Find a comfortable and supported position of your choice

5.     Choose a focus point, perhaps either on your breath or the music itself, and continually return your focus here (with compassion, of course) when your mind wanders through the practice.