Finally relax – you've been longing for this moment after all the stress. But why wait until you're exhausted from work and deadlines? You can be much more productive when relaxation is part of your daily routine.
Why relaxation is so important
Stress and tension aren't good for the body in the long run, as it needs periods of relaxation to regenerate. Under stress, hormones like adrenaline , dopamine, and cortisol are released, which are actually good for getting you going. In the past, this surge was essential for survival, allowing the body to use all its energy to survive while fleeing, hunting, or fighting. Once the danger was over, the body could relax again. A constant rise in stress hormones can, among other things, cause high blood pressure, metabolic disorders, headaches, sleep disorders, and a weakened immune system in the long term.
In your daily work routine, you may often want to escape, because the stress comes from the daily workload, the pressure to meet deadlines, and the expectation of constant performance. However, this stress isn't just temporary and an emergency situation; it has already become a permanent condition.
The stress study conducted by the Techniker Krankenkassen (health insurance company) [1] showed that stress is a widespread problem and relaxation is the often neglected solution. It surveyed 1,200 Germans over the age of 18 about stress levels and relaxation strategies. More than half reported feeling permanently stressed in their daily lives, whether due to work, the commute, or being constantly available via cell phone and social media.
This makes it all the more important for your health and cognitive performance to consciously allow yourself time to unwind. What do you mean by "allowing"? It should become a mandatory part of your routine! Because regular relaxation will make you more relaxed in the long run, help you stay focused in the chaos, and be able to perform when needed. Relaxation is therefore an absolute must.
Are you generally a rather tense type of person and constantly on edge? Don't worry, you can learn to relax. Once you start, you won't want to miss the positive feeling.
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What happens in the body when you relax?
While stress hormones are released during tension, relaxation produces their counterparts, so to speak. Neurotransmitters like endorphins and GABA help you feel more relaxed. During relaxation, deeper, more conscious breathing lowers your heart rate, lowers your blood pressure, and relaxes your muscles, allowing oxygen to flow more effectively throughout your body. Your energy returns, right down to your fingertips and toes. Just a few minutes can make a big difference. And short relaxation sessions are easily accommodated even in the most packed schedule.
Take Home Message #1: Chronic stress impairs health. Relaxation, on the other hand, reduces stress hormones.
What types of relaxation are there?
Sure, a vacation by the sea or in the mountains is probably the best way to relax. A wellness hotel also promises a break for body and mind. But you don't get a vacation every day, especially when you're stressed. To be prepared for all the demands and stresses of everyday life, you can incorporate small relaxation phases into your daily routine. In fact, you should, after all, you want to perform at a high level. There are a wide range of options available:
- Relaxation through warmth
Heat relaxes muscles after exercise and during stress . When you're busy, you automatically raise your shoulders, thus tensing your neck. This makes regular relaxation sessions that loosen your muscles all the more important. This could be a warm bath or a visit to the sauna.
- Relaxation through breathing
Take a moment and consciously breathe deeply in and out into your belly. Do you notice how just a few conscious breaths relax you? Breathing deeply for a few minutes is the easiest relaxation exercise and ideal for anytime. There are various courses available to learn specific breathing techniques. For example, yoga practices different types such as burst breathing, abdominal breathing, and sun breathing.
- Relaxation through exercise
Exercise reduces stress hormones. Therefore, exercise is a wonderful way to switch off your mind and clear your head. However, don't train to your limits! Intense workouts are perfectly fine, of course, but they won't help you relax. Light jogging, cycling, or swimming are more suitable for this, and a walk through nature also has a high relaxation factor.
- Relaxation through massage
Such a thorough massage is, of course, pure relaxation. It allows you to switch off, surrender your body to someone else for an hour, and allow yourself to be thoroughly kneaded. This releases endorphins , which reduce stress and relieve tension.
Take Home Message #2: Relaxation should be an integral part of your daily routine. Whether a hot bath, breathing exercises, or exercise helps you achieve this is up to you.
Relaxation exercises and special techniques
With a few simple breathing exercises and relaxation techniques, you can strengthen yourself for your daily tasks. Regularly practicing relaxation exercises will increase your stress tolerance, and you'll be able to relax more quickly when stressed.
- Progressive muscle relaxation according to Jacobson
Special relaxation methods, such as Jacobson's progressive muscle relaxation, specifically train for a restorative effect after a period of tension. You tense various muscles in your body, including your face, one after the other for a few seconds. Then you completely relax and feel how the energy flows through your body again, how warmth spreads through you, and how you become calmer each time.
A study by the Free University of Berlin investigated the effect of a 6-week relaxation training course using the Jacobson method on the perception of stress and was able to demonstrate that the participants had become significantly more stress-resistant after this period [2].
- Autogenic training
During autogenic training, you put yourself into a hypnotic state under professional guidance, allowing you to influence your consciousness. Targeted relaxation exercises are performed that you can also use in stressful situations over the long term. However, learning the technique requires some practice.
- Mindfulness and meditation
Simply switch off your brain every now and then and focus solely on the here and now. A short break works wonders, as it allows you to think more freely and find solutions to many problems more quickly. Various exercises such as mindfulness and meditation are useful for calming the mind. If you practice regularly, you will become more resilient overall and be able to keep a cool head even under the greatest stress.
- yoga
Yoga combines breathing and movement. It simultaneously trains flexibility, which is performed in combination with certain breathing techniques. This creates a flow between movement and breathing, which provides a relaxing effect.
Never underestimate the power of yoga, as it's now even scientifically proven how great this relaxation technique is for both body and mind. A 2012 study, for example, demonstrates the positive effect of yoga on reducing stress and back pain in the workplace [3].
But which yoga is best for relaxation? Admittedly, there are tons of yoga classes available these days. The best way to start is to try and test which style of yoga appeals to you. Styles like Yin Yoga or Yoga Vidya are less physical than Power Yoga or Vinyasa and focus more on relaxing the body and mind. Pilates, while focusing on a different approach than yoga, also promotes relaxation.
- Qigong
Qi Gong also stimulates the flow of energy and releases blockages. The gentle, flowing movements are performed with a special breathing technique and have a meditative effect. After just a few practice sessions, you'll notice how you become more relaxed and less easily upset.
- Tai Chi
This Asian martial art also helps you focus entirely on yourself, your energy, and the here and now. Similar to yoga, the constant alternation between tensing and relaxing the muscles leads to the desired effect.
Based on 18 different studies on the aforementioned relaxation techniques, researchers from England concluded that regular practice has the exact opposite effect on the body compared to chronic stress [4]. The study focused on an inflammatory gene that leads to health problems when exposed to stress. Meditation, Tai Chi, and other techniques were able to counteract the inflammatory process.
Take Home Message #3: Regularly practicing relaxation techniques promotes calmness and resistance to stress.
Relaxation aids
Perhaps it will help you relax by stimulating your senses with a few aids. These are particularly suitable:
- Relaxation music: The type of music you need to relax depends, of course, on your personal taste. Gentle sounds, classical music, the sound of the ocean, whale songs, or birdsong are generally considered very calming.
- Relaxing images: Images that transport you to another world are also a visual stimulus. Perhaps a beautiful beach by the sea puts you in the vacation mood? Or a picture of the forest conjures up the pleasant scent of wood and pine needles? Even better: Go out into nature and see it in person.
- Essential oils: Pleasant scents have a direct effect on the autonomic nervous system and stimulate the brain. While citrus scents tend to be stimulating, lavender calms the mind. Which fragrance oil you choose for relaxation, however, depends primarily on your nose.
- Colors for relaxation: Every color has its own effect on the body, a completely subconscious effect. However, a few tips can greatly help you create a more relaxing environment. Red, for example, should not be your color of choice for your office or bedroom. It can make you aggressive during stressful times. Blue, green, and subtle natural tones, on the other hand, have a pleasant effect and help you relax.
Fall asleep faster
Maybe you sometimes have trouble falling asleep because too many thoughts are still swirling around in your head, or you simply can't physically relax. You can help with relaxation exercises in the evening before bedtime. Restful sleep is absolutely essential for recovery and shouldn't be underestimated. Supplements with melatonin can shorten the time it takes to fall asleep.
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Take Home Message #4: Use tools like music, pictures, or scents to help you relax.
As you can see, there are at least as many sources of relaxation as there are sources of stress. Find out what helps you personally cope with stress and optimize your stress resistance.
Studies:
[1] https://www.tk.de/resource/blob/2026630/9154e4c71766c410dc859916aa798217/tk-stressstudie-2016-data.pdf
[2] http://www.diss.fu-berlin.de/diss/servlets/MCRFileNodeServlet/FUDISS_derivate_000000006132/pmrdiss300309Abgabeversion.pdf
[3] https://academic.oup.com/occmed/article/62/8/606/1441276
[4] https://www.frontiersin.org/articles/10.3389/fimmu.2017.00670/full#h6
