Types of Relaxation Techniques

The Many Ways to Enter Deep Relaxation:

Progressive relaxation:

In progressive relaxation you progressively tense and relax each muscle in your body. Tense each muscle group for ten seconds and then relax them for twenty seconds. Start with your feet and work your way up your body to your calves, your thighs, your buttocks, your stomach, chest, back, shoulders, biceps, triceps, forearms, hands, neck, cheeks, eyes, and finally forehead. Focus on the difference between tension and relaxation. Make sure to take slow deep breaths into your stomach.

Meditation: 

There are many types of meditation. One of the main ways to meditate is to focus on your breathing. Take slow deep breaths into your stomach, using your diaphragm muscle to expand your lungs. While you breath focus on the sensation of the breath entering your nose and then exiting your mouth. You can picture a healing mist if it helps you focus. If thoughts come into your head, don't focus on them, just let them flow out as if they too were breaths. A second way to mediate is to say a mantra. Some people say Om or other classic Buddhist mantras, others say more modern mantras like let go or relax. Each time you breath out say the mantra to help focus your mind. You should still take deep breaths in this type of meditation. 

Mindfulness Muscle Relaxation

This is similar to progressive relaxation, but rather than tensing the muscles you simply focus on each muscle until it is more relaxed. This relaxation technique is easier to do after you have practiced progressive relaxation for a while. You can start by focusing on your entire body to give it a quick general relaxation and then focus on each muscle group. Spend as much time as you like on each muscle and you can revisit muscles as well. Make sure to hit each muscle group. Your entire focus should be on relaxing muscles. If your mind wanders, just bring it back to relaxing your muscles. If you relax deeply enough, you should begin to feel a tingling sensation in your muscles. 

Guided visualization/ Guided Meditation 

Guided meditation is a very easy way to meditate because you just have to listen to a video where someone helps you relax. The point of a guided visualization is to first relax you and then bring you through a relaxing journey to somewhere. Beach visualizations are common. There are tons of guided meditations, guided relaxations, and guided visualizations on youtube, as well as on this site. 

Yoga

Yoga is a great way to relax because it also incorporate strength training and stretching. There are many videos on youtube which will lead you through a yoga routine. Make sure that you breath deeply into your stomach while you are practicing yoga. 

Cardiovascular Exercise 

Cardio exercise like running, jumping rope, and sports will help you relax greatly afterward. It's great for your heart and also will allow you to relax more throughout the day. You can also do another relaxation technique afterward to relax even more. Everyone should do cardio in addition to other relaxation techniques. 

For more information on relaxation techniques and for guided meditations and other relaxation videos visit: Stress Free Mind on Youtube

Benefits of Meditation and Relaxation Techniques

The many reasons to meditate and do relaxation techniques:

Physical benefits of meditation and relaxation techniques:

Puts your body into a deep state of relaxation

Decreases Stress

lowers high blood pressure 

Improves your immune system

Decreases pain

Gives you more energy

Lowers cortisol, a stress hormone that can cause you to gain weight

You will be more relaxed throughout the day

Helps you live longer

Reduces inflammation and improves healing

Increases grey matter in the brain

Decreases the risk of heart disease and strokes

Decreases the need for sleep


Mental benefits of meditation and relaxation techniques:

  

Reduced anxiety 

Increased happiness and life satisfaction

reduced depression and sadness

Improved creativity 

It becomes easier to relax in the future

Improves memory 

Improves focus

Helps regulate mood

For More information on meditation and help with meditation and relaxation techniques visit: Stress Free Mind on Youtube

Binaural Beats for Deep Meditation or Sleep

These videos consist of different mediation sounds such as binaural beats, isochronic tones, and other relaxing sounds. Binaural beats are created by playing one tone in one ear and another tone in your other ear. The result is that your brain creates a third frequency called a binaural beat. By choosing certain frequencies that are 3.5hz to 7Hz appart, you can create a theta wave binaural beat. Theta waves help you lower your brain waves into the theta state, which is the state that your brain is in during deep meditation. Theta waves can also reduce stress, reduce anger, and reduce anxiety. By choosing certain frequencies that are 0Hz to 4Hz apart, you can create a delta wave binaural beat. Delta waves help you lower your brain waves into the delta state, which is the state that your brain is in during deep sleep. Delta waves can also reduce stress and anxiety, release anti-aging hormones, heal they body, and reduce pain. By choosing certain frequencies that are 7Hz to 14Hz apart, you can create an alpha wave binaural beat. Alpha waves help you lower your brain waves into the alpha state, which is the state that your brain is in during light meditation. Alpha waves can also reduce stress and anxiety, reduce pain, reduce high blood pressure, increase motivation, and increase happiness. Isochronic tons are evenly spaced beats of sound that are typically paired with binaural beats which also help relax the body and mind, reduce anxiety, reduce stress, reduce anger, as well as many other benefits. If you need to relax these videos will help you do it. Make sure that you relax your muscles and slow your breathing while trying to relax. These videos can also help you fall asleep and sleep better. 

Binarual Beats to Reduce Stress and to Reduce Anxiety 

Deep Meditation Sounds - Theta Binaural Beats for Deep Relaxation

Binaural Beats to Reduce Anxiety - Meditation Music with Flowing Water

Ocean Waves Sounds - Meditation Sounds, Binaural Beats

Meditation Sounds - Om Meditation, Theta Binaural Beats and Water

Deep Meditation Sounds - Deep Meditation Sleep Music

For More Meditation Sounds, Guided Meditations and Relaxation Music Visit: Stress Free Mind on Youtube

Meditation Sounds for Deep Meditation or Sleep

These videos consist of different mediation sounds such as binaural beats, isochronic tones, and other relaxing sounds. Binaural beats are created by playing one tone in one ear and another tone in your other ear. The result is that your brain creates a third frequency called a binaural beat. By choosing certain frequencies that are 3.5hz to 7Hz appart, you can create a theta wave binaural beat. Theta waves help you lower your brain waves into the theta state, which is the state that your brain is in during deep meditation. Theta waves can also reduce stress, reduce anger, and reduce anxiety. By choosing certain frequencies that are 0Hz to 4Hz apart, you can create a delta wave binaural beat. Delta waves help you lower your brain waves into the delta state, which is the state that your brain is in during deep sleep. Delta waves can also reduce stress and anxiety, release anti-aging hormones, heal they body, and reduce pain. By choosing certain frequencies that are 7Hz to 14Hz apart, you can create an alpha wave binaural beat. Alpha waves help you lower your brain waves into the alpha state, which is the state that your brain is in during light meditation. Alpha waves can also reduce stress and anxiety, reduce pain, reduce high blood pressure, increase motivation, and increase happiness. Isochronic tons are evenly spaced beats of sound that are typically paired with binaural beats which also help relax the body and mind, reduce anxiety, reduce stress, reduce anger, as well as many other benefits. If you need to relax these videos will help you do it. Make sure that you relax your muscles and slow your breathing while trying to relax. These videos can also help you fall asleep and sleep better. 

Anti Aging Binaural Beats - Look Younger, Feel Better 

Deep Sleep meditation - deep sleep music for quick and restful sleep 

Meditation Music with Relaxing Steady Wind with Theta Binaural Beats 

Sleep Music Delta Waves and Calming Wind 

For More Meditation Sounds, Guided Meditations and Relaxation Music Visit: Stress Free Mind on Youtube

Guided Meditations - Guided Relaxations and Guided Sleep Meditations

These guided meditations are an easy way to get into a meditative or a deeply relaxed state. Check out these meditations and other binaural beats, isochronic tones and meditations sounds at Stress Free Mind on youtube. 

Guided Visualization Meditation - Valley of the Nymphs

Guided Sleep Meditation - Guided Relaxation to help you Sleep

Guided Progressive Muscle Relaxation - Quick Relaxation

Guided Deep Meditation Intro to Relaxing Meditation Sounds

Guided Relaxation with Flowing Water - Easy Meditation for Beginners

Guided Sleep Meditation - Progressive Relaxation

Guided Meditation - Progressive Relaxation and Meditation Sounds

For More Meditation Sounds, Guided Meditations and Relaxation Music Visit: Stress Free Mind on Youtube

Yoga Music - Relaxation Music

These Yoga music videos can be use for yoga, to meditate, or to relax. They have binaural beats in them which will help relax you further. If you are feeling stressed or anxious these videos will help you relax and avoid those problems. 

Yoga Music with Alpha Binaural beats for Relaxation 

Yoga Music - Relaxation Music with Binaural Beats

Relaxation Music - Meditation Music with Theta Waves

For More Meditation Sounds, Guided Meditations and Relaxation Music Visit: Stress Free Mind on Youtube