Want to Get More Done? RELAX! 3 Methods to Manage Stress With Relaxation (Part I)

Unlocking Productivity: The Art of Relaxation - 3 Methods to Manage Stress (Part I)

The idea of relaxation is gaining acceptance today, yet many still perceive it as a weakness. The old mentality of working tirelessly to prove ourselves and staying endlessly busy persists. However, this “work harder” mindset isn't necessarily conducive to our wellbeing, productivity, or the quality of our work. 

Contrary to the belief that hard work guarantees better results, it can sometimes hinder the quality of our output. Surprisingly, taking breaks and allowing ourselves to rest can lead to increased productivity and higher-quality outcomes. The idea of achieving more with less effort may seem counterintuitive, but it's a concept worth exploring, whether you consider relaxation a superpower or view it as your kryptonite. 

#1 Understand Your Mind-Body Connection 

When we relax, a transformation occurs in our body chemistry. We shift away from the sympathetic nervous system and stress hormones into the parasympathetic nervous system of rest, relaxation, and repair. This transformation is a result of the powerful mind-body connection, which is far more influential than we realize. Unlike our minds, our bodies don't distinguish between reality and imagination. This is a concept with wide-reaching implications for wellbeing and the ability to process past negativity, which I will expound on in another blog.

#2 Explore A Different Approach to Deep Breathing 

 Scientific research has revealed a remarkable fact: just three minutes of deep breathing can trigger a shift in our body chemistry, transitioning us from stress-induced hormones to those promoting healing, rest, and repair. However, many of us resist this practice because it departs from our habitual shallow breathing patterns. When we attempt that initial deep breath, we may encounter resistance. Our chests might feel constricted, preventing us from fully embracing the deep breath—which can, in turn, lead to heightened anxiety. 

Interestingly, inhalation is the “excitatory” phase of breathing—it “excites” or increases our heart rate. Moreover, excitement and anxiety often manifest similarly within our bodies. Thus, if we're unprepared and already experiencing anxiety, our attekmpt to take in an enormous breath might inadvertently exacerbate our anxiety levels and undermine our goal of alleviating stress. 

Negative self-judgment can compound the issue, with thoughts like, "I don't even know how to breathe" or, "I'm doing it wrong"—further feeding our stress rather than promoting relaxation. This cascade of challenges may leave us feeling defective and inclined to avoid deep breathing altogether, depriving us of the potential benefits and possibly leaving us more drained.

Here’s the simple solution: 

Start by focusing solely on your exhale. Begin with a deliberate, complete exhale. Expel all the air, drawing your navel toward your spine and emptying your lungs. Pause briefly as if retaining the breath, allowing your muscles to shift and release. Then let go, and observe how your breath naturally flows in. I always find this process quite remarkable. It's comforting because the exhale signifies relaxation, reducing stress. Concentrating on the soothing exhales fosters a sense of calm, highlighting the ease and naturalness of breathing. Over time, you can work on expanding your lung capacity with deep inhalations, building on your success.

#3 Include Two Minutes of “Nothing”

Twice every day, once in the morning and once in the afternoon, take just two minutes to stop and do nothing. Be sure to set a two-minute timer in the beginning, because we can experience time differently depending on what we are doing. For example, one minute of holding a plank differs from a minute of receiving a massage. After a while, you won't need a timer, but begin this habit with one.

This is not a meditation practice. It is simply a short time to reset, stop, sit down, look around,  close your eyes, or even sip some tea. This pause and reset reinforces a positive mind-body connection. You are creating a relationship with your nervous system. By taking this break, you are strengthening your nervous system by taking care of yourself, and this twice-daily practice helps to soothe your nervous system. Before you know it, you'll experience an overall positive effect on how you feel.

Consistency is important, so do your best to practice this every day. However, if you miss a day or two, get right back to it—no worries! This method serves as a simple, foundational practice for more advanced techniques. 

By starting with relaxation, you may find shortcuts to optimizing various aspects of your life, such as growth, productivity, or achieving your goals. My end goal as a hypnotherapist and life coach is to offer ideas, tools, and insights to help you live life to the fullest. I want to emphasize experiences beyond mere productivity and the weariness of routine and help you embrace simplicity and ease!