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Relaxation - How to learn to relax at home
Relaxation techniques are a great method to relieve the body of stress. It often happens that we try to invest all our time in work, family and household and forget the most important thing. Take time for yourself. In the article, we will introduce you to several techniques and ideas that could help you relax and treat yourself to some time for yourself. What exactly is relaxation and what are its benefits for our body?
Article content:
- What is relaxation?
- Types of relaxation
- How to relax at home?
- Benefits of relaxation
- Relaxation before sleep
- CBD for better sleep
- Which CBD products to choose for better sleep?
- Q&A
What is relaxation?
A large part of the population deals with relaxation and relaxation of the body by getting cozy on the couch after coming home from work, turning on the TV and letting go of most of their thoughts. However, this is only a partial relaxation.
The body requires a state of deep relaxation that inhibits stress, slows your breathing and heart rate. Thanks to deep rest, the body and mind are restored to balance. In order to achieve this release, we can use one of the relaxation techniques, such as deep breathing, meditation, rhythmic exercises, yoga or tai chi.
Types of relaxation
Professor Herbert Benson's research has shown us a selection of several different relaxation techniques to help relax the body. The effect of individual methods can be completely individual on the body, so we recommend trying several of them and finding the one that suits you best. The advantage is that you can practice most of these relaxation techniques at home. Types of relaxation techniques:
- Progressive Muscle Relaxation – This is a two-phase process where you systematically tense and relax different muscles in your body. Through gradual repetition, the brain learns to work with the relaxation of individual muscles.
- Passive muscle relaxation – Compared to progressive muscle relaxation, passive muscle relaxation differs in that it tenses the muscles. The body lies freely and the mind focuses on the immobility and freedom of the whole body.
- Deep breaths - This is one of the easiest, but also the most effective techniques. It is usually combined with other techniques. All you need for this exercise is a comfortable mat, relaxing music or complete silence.
- Meditation - This method helps to reduce stress and improve mental well-being. At the same time, a state of deep relaxation can occur during meditation. It is important to learn to perceive your breath and body. The brain then stops focusing on other thoughts.
- Visualization/Imagination – For this method of relaxation, it is most effective to engage as many senses as possible (sight, smell, hearing, touch). For example, imagine a situation where you are lying by the sea. Imagine individual sensations (the salty taste of the sea, the sounds o
f crashing waves). - Yoga - Lately a very popular form of relaxation and muscle relaxation. On the Internet, you can find many instructions on how to start yoga at home.
- Massage – Treat your muscles to relaxation with a visit to a masseuse. If you are not too open to a massage from a stranger, then try asking your partner.
- Movement activities – Sometimes it is enough to leave the work area, look outside into nature and enjoy outdoor activities (running, swimming, roller skating, walking in nature).
How to relax at home?
Most of the practices mentioned above can easily be done at home. All you need is a comfortable mat and a quiet environment that will make it easier for you to indulge in complete relaxation. However, you can also try one of the creative activities. One way is anti-stress coloring books that make us focus on precise strokes and allow us to make the world a little more colorful.
Communication can also be a problem. We don't always feel like talking to others about our worries, so we recommend trying journaling. This form of relaxation allows us to think more deeply about what is troubling us. It is not healthy for the body to keep its suffering to itself. At the same time, writing a diary can serve as a retrospect when you look at it in a few years and realize what bothered you in the past.
Another way to relax can be contact with people and pets. Sometimes all it takes is a hug or a caress to put a smile on our face. It can also become a relaxing method of stroking your pet, which not only he will appreciate, but also your body will feel a pleasant relaxation.
Benefits of relaxation
Practicing relaxation techniques and indulging in deep rest helps relieve stress while improving overall quality of life. Practicing relaxation techniques regularly can have several benefits, such as:
- decrease in heart rate,
- lowering blood pressure,
- decreased breathing rate,
- improving digestion,
- lowering the level of stress hormones,
- reduction of muscle tension and chronic pain,
- improving concentration and mood,
- reducing anger and frustration,
- improving the quality of sleep.
Relaxation before sleep
Surely each of us has experienced in our life the feeling when we could not close our eyes before going to sleep. There are a lot of thoughts running through your head and you can't fall asleep. Here are some tips to relax before bed:
- Dim the lights to a minimum before bed.
- Keep your feet warm. In this way, the body acclimatize to sleep more quickly.
- Do not use electronic devices before bed.
- Treat yourself to a herbal tea (e.g. lemon balm) before going to bed.
- Relax your mind by reading a book.
- Meditate with your eyes closed.
- CBD drops for relaxation.
CBD for better sleep
CBD, or cannabidiol, is a purely natural substance found in hemp. CBD has a huge advantage over the better-known THC – it is not psychoactive. CBD, on the other hand, calms the body and mind and is 100% legal in the Czech Republic.
According to the results of various studies, CBD substances have an effect on the quality of sleep. Everything is affected by the amount of substance used. Research suggests that lower doses of CBD are more likely to have stimulating effects, while higher doses are more sedating.
CBD substances help better regeneration and primarily have calming effects that help the body to relax.
It is used, for example, by vaporization in the form of ointments, tinctures and oils. However, you will not be in a euphoric state. In addition to being calming, CBD reduces pain and works against depression, anxiety and social phobia.
CBD is not psychoactive, but relaxes the muscles, body and mind, and above all promotes quality sleep. The production of CBD oils takes place in such a way that hemp extract is dissolved in cold-pressed hemp oil in a certain ratio. CBD binds to endocannabinoid receptors in the human body, which affect the quality of our sleep.
Which CBD products to choose for better sleep?
Currently, CBD is found in various forms. Some may find it more convenient to drip CBD drops into their carefully prepared oatmeal in the morning, while others will rather use CBD vaporization pens, which are absorbed into the blood more quickly than drops, and the effect is thus faster. Easy mobility is also an advantage, so you can take vaporizer pens wherever you go.
If you can't fall asleep in the evening and you have a lot of thoughts running through your head before going to sleep, we recommend reaching for CBD drops from our offer labeled chill, which have the ideal ratio of CBD and CBG to improve the quality of sleep.
If you would like to try something new, then you can try CBD flowers or one of the CBD extracts. For more experienced consumers, we also recommend HHC products. What is HHC?
Q&A
The body requires a state of deep relaxation that inhibits stress, slows your breathing and heart rate. Thanks to deep rest, the body and mind are restored to balance.
The most important thing is to create a calm and undisturbed environment. Take a moment just for yourself. Turn on relaxing music, an aroma lamp and perceive only your body.
We recommend trying one of the relaxation techniques, such as deep breathing, meditation, rhythmic exercises, yoga or tai chi. You can also choose one of the creative activities, such as dancing, anti-stress coloring pages or journaling.
To begin with, it is best to try meditation and breathing exercises. A quiet environment is ideal for meditation. It is important to learn to perceive your body and to free your head from the thoughts that arise. You can also use relaxing music or an aroma lamp for meditation.
Sources:
1. [online]. [cit. 2022-12-19]. Available from: https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
2. [online]. [cit. 2022-12-19]. Available from: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368
3. [online]. [cit. 2022-12-22]. Available from: https://www.sleepfoundation.org/sleep-aids/cbd-for-sleep
