5 Ways to relax now

Mar 4, 2015 | | Say something

5 Ways to relax now ;

Relaxation is an important part of reversing prediabetes, stay healthy and reduce the risk of some diseases more death in the United States, including the type-two diabetes mellitus, cardiovascular disease and cancer. When I bring up the subject of relaxation with my patients, who often tell me they are too busy to relax. It takes too long. They do not know how. It does not come naturally to them. They would rather take a supplement that you can continue with your day, but that’s exactly why we recommend relaxation. Because it’s not about taking something, it comes to do something, and because people who think they have no time to relax are usually those who have most to gain from trying.

Physiology and relaxation

The relaxation response is the opposite of the reaction of “fight or flight” response that our bodies have to stress. As part of an inherent instinct for survival, stress hormones prepare the body for action to raise alertness, increased heart rate and blood pressure, and increase levels of blood sugar and insulin . In small doses, this may be good, but in large doses and for prolonged periods of time, can be dangerous, if the stressors are physical or mental, real or imaginary. the continued elevation of stress hormones triggers inflammation, prompts the body to store fat increases the risk of developing diabetes and other chronic diseases, and interferes with the natural mechanisms of detoxification. 1 Chronic stress also dispels serotonin, a chemical messenger in the brain that helps regulate appetite, mood, sleep, learning and memory.

may counteract the effects of stress by inducing the inherent response to our relaxation. Studies show that relaxation reduces the expression of genes involved in inflammation and increases the expression of genes associated with metabolism, energy production, control blood sugar, immunity, and aging. 2 In clinical practice, relaxation techniques have been useful in treating diabetes, hypertension, insomnia, pain, depression, and anxiety. 2,3, 4 meditation, in particular, has been found to increase the thickness of certain areas of the brain and can also compensate the natural shrinkage that happens to our brains as we age. 5

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Everyone can benefit from relaxation. You can not always come naturally, but it is a skill that we can learn. Like any other skill, it requires practice relaxation, focus and concentration, and the more we do, the easier it will be. There are many techniques, including basic breathing exercises, progressive muscle relaxation, meditation, self-hypnosis, exercise, yoga, tai chi and qi gong. Find one that resonates with you and practice it regularly, preferably at the same time every day, and whenever the need arises.

An important part of relaxation is disconnected from the myriad of electronic devices that surround us, but certain technologies may be useful in techniques such as progressive muscle relaxation, meditation, hypnosis and self learning. Guided soundtracks make relaxation easy and accessible, and once you know how, you can do on your own without a device. (Until then, minimize its exposure to light at night and electromagnetic radiation using always and regulation screen brightness “airplane mode” as much as possible after dark.) These five resources to help you start immediately. Most of them are free, it requires no special equipment, and some take only two minutes, so there is no excuse for not trying.

Breathe2Relax

This application guides the user through exercise of basic breathing and allows them to customize their experience by choosing the number of respiratory cycles per session, increasing or decreasing the duration of inhalation and exhalation, and the selection of visual images, background music, and audio messages. Breathe2Relax also explains the science behind the activation of the relaxation response and provides the option to track their stress levels over time. Free for iPhone, iPad and Android.

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calm

meditations This website and offer free applications tours ranging from two to twenty minutes, and relaxing images and music that you can be used to practice self-guided along a timer. Users can access programs like “The Seven Steps of calm” to learn more about the various aspects of relaxation. Free for iPhone, iPad and Android.

Headspace

Founded by a former Buddhist monk, Headspace is “the gym membership for the mind.” This web site and application make mindfulness meditation easy and accessible. Users can view animated videos to learn more about the practice, set daily reminders, track your progress, and connect with friends to share the trip. Try the session “Take 10” guided meditations and practice ten minutes every day for ten days. Free for iPhone, iPad and Android.

self hypnosis

Hypnosis can be done by a professional, but self-hypnosis is also effective and is something that can be done almost anytime any place. In his book, Self-hypnosis and subliminal technology: A Practical Guide for tools Personal-Empowerment Can Use anywhere Eldon Taylor explains the mechanics of hypnosis, how it affects the activity of brain waves, and why is a natural state for humans. Also refutes common misconceptions and offers tips and exercises to help readers master the essential techniques. Audio tracks accompanying guide listeners through various exercises and you can start by listening to the first track, if you’ve read the book or not. Available in hardback and Kindle editions. Hay House, 2012.

Relax Melodies

Listening to music and sounds of nature can be relaxing, and can help create a relaxing atmosphere during meditation, yoga, breathing exercises, or sleep. Relax Melodies The application offers a variety of music tracks, sound nature, and white noise, even as well as alarm and timer if you relax to sleep. Free for iPhone, iPad and Android.

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SarahCimpermanND_resised Sarah Cimperman, ND is the author of the new book, The Detox prediabetes: A program for the whole body to balance your blood sugar, increase energy and reduce sugar cravings. He graduated from the NCNM in 2002 and has a private practice in New York City. His experience has been presented in Fox News and The Huffington Post and in the journal Natural Health The entire magazine area, and welfare Journal, among other publications. Dr. Cimperman also writes two blogs, a different type of Naturopathic Doctor and the Gourmet.

References:

  1. Godfrey KM, HM Inskip, Hanson MA. The long-term effects of prenatal development on growth and metabolism. Seminars in Reproductive Medicine 2011; 29 (3): 257-65 .. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3685133/
  2. MK Bhasin, Dusek JA, Chang BH Jose MG, Denninger JW, et al. Induces temporary relaxation response transcriptome changes in energy metabolism, insulin secretion and inflammatory pathways. PLoS One . 2013; 8 (5): e62817. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3641112/
  3. RA McGinnis, McGrady A, Cox SA, and grower-KA Dowling. Biofeedback-assisted relaxation in type 2 diabetes Diabetes Care . 2005; 28 (9): 2145-9. http://www.ncbi.nlm.nih.gov/pubmed/16123481
  4. Goyal M, Singh S, Sibinga MS, NF Gould, Rowland-Seymour A, et al. meditation programs for psychological stress and well-being: a systematic review and meta-analysis. Magazine, Internal Medicine Medical Association of the United States. 2014; 174 (3): 357-68. http://www.ncbi.nlm.nih.gov/pubmed/24395196
  5. Lazar SW1, Kerr CE, Wasserman RH, JR Gray, Greve DN, et al. meditation experience is associated with an increase in cortical thickness. Neuroreport . 2005; 16 (17): 1893-7. http://www.ncbi.nlm.nih.gov/pubmed/16272874

This article was originally published on thenatpath, Read the original article here

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Posted in: breathing exercises, calm, Cimperman, physiology, relaxation, Stress

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