3 relaxation exercises that help with stress

Relaxation is different for everyone

Everyone relaxes differently. Some enjoy sitting on a chair for hours staring at a float in the water, while others can relax by having a nice chat with friends.

And maybe you enjoy rooting through the earth with your hands in your vegetable garden, playing with your children from genuine attention or taking a nice warm bath.

These are hobbies and enjoyable moments that you take time for on a regular basis, if all goes well. Of course, when you are busy, these (oh, so important moments) can slip by. Still, it is important to schedule such moments every day.

Even if it is as small as cuddling with your little one (or pet!).

When it gets too much

Sometimes it gets too much. Then you may want to genuinely enjoy an hour in your vegetable garden, but it just doesn't always work out. Your head gets too full, you muse too much and you just can't seem to enjoy the here and now (or make time for it at all).

What do you do then? Then it's time for bigger guns - in other words, relaxation exercises that will help you instantly reduce stress and get peace of mind. The 3 relaxation exercises we share with you can be done in just a few minutes.

1. Mindfulness exercise: the body scan

The first in the list of relaxation exercises is the body scan. You've probably heard about this before. This is a well-known mindfulness exercise that definitely belongs in this list of relaxation exercises. This exercise really focuses on bringing your attention to the "here and now" by focusing on your body.

How it works You can do this exercise sitting or lying down, but I personally recommend doing it lying down. That way you can really release all the tension from your muscles.

So find a quiet place where you can lie down undisturbed for a while. Take a comfortable position and close your eyes. First, focus on your breathing. Try to breathe deeply and calmly, through your belly. You can also put a hand on your belly for this purpose to encourage this way of breathing.

Then move your breathing to the rest of your body. Start at your toes and end at your crown. Feel how your feet rest on the ground. How do they feel? Do they perhaps tingle or are they a little warm? Try breathing toward them. Next, feel your ankles, your calves, your knees. Do you have any pain anywhere perhaps? In this way, slowly move your attention upward.

The Meditation Moments app also has several body scan meditations.

2. One-minute meditation

How powerful can 60 seconds be? You're going to experience that with this exercise! This exercise is nice to do when the tension gets a little too much for you or when you lose yourself a bit in the delusion of the day.

The biggest advantage is that you can do this mini meditation anywhere. You always have a minute where you are not doing anything:

• When you have to wait for a document to download.
• In the waiting room of the doctor, dentist, veterinary practice.
• When you're waiting for the bus or train.
• In the chair at the hairdresser's.
• While cooking, when you are waiting for the water to boil.
• On the toilet.

You get the idea: there are simply no more excuses not to do it.

So you need: 1 minute of your time. Also, literally set a timer for this. That way you can relax quietly, without feeling that you have to keep an eye on time.

Furthermore, it is nice to sit down properly, with both feet on the ground so that you are "firmly" seated. Rest your palms on your thighs and close your eyes. Breathe in and out well and continue to focus your attention on this for the next minute.

Do you have a little more time? Then you can also try the meditations from the Meditation Moments app. These are available for as little as 3 minutes.

3. Focus on a nice affirmation

The last in the list of our relaxation exercises has to do with influencing your subconscious mind. An affirmation is a phrase that helps you feel calmer, more positive or powerful about yourself. Some also call it a mantra.

You've probably addressed yourself positively before, such as right before you had to step on a stage or before you had to have an important conversation with someone. "You can do it 'Come on, just do it.' 'It's going to be okay.'

By saying this to yourself and continuing to repeat it, your brain will eventually come to believe it itself. If you tell yourself every day that you're ugly, you're going to find yourself ugly. But if you tell yourself every day that you are incredibly beautiful, sweet and powerful

For this exercise, choose a powerful phrase that makes you feel comfortable. For example, "I feel relaxed," "I have all the time in the world," or "Everything is good the way it is. The moment you don't feel so good, keep repeating this sentence to yourself.

Tip: Write down your affirmation and hang it in a conspicuous place. That way you will be reminded of this every day and it will get into your system.

Ultimately, relaxation looks different for everyone, and only by trying different things can you find out what works best for you. In any case, the above 3 exercises are a good starting point. What does your relaxation moment look like today?

App relaxation exercises

Are you looking for a nice app that allows you to do relaxation exercises? The Meditation Moments app contains various (body scan) meditations and affirmations that will help you unwind. You can do them from as little as 3 minutes.