If you feel the need to relax quickly, know that there are different methods to achieve this. Relax in 5 minutes, just before sleeping, physically and mentally… Tips.
What are the methods to relax quickly?
There are several ways to relax quickly. Among them :
► Relaxation techniques. “THE Schultz autogenic training And Jacobson’s relaxation are the popular techniques. In general, they are practiced lying down“, explains Sylvain Baert, Dr in psychology and coach in physical and mental preparation. The first, also called relaxation method by concentrative self-relaxation, is based on a disconnection from the body and phases of concentration on sensations and different parts of the body while the second involves tensing different muscles and then releasing the tension.
► Breathing techniques (abdominal breathing, cardiac coherence)
► Sophrology methods such as sophronization which is generally practiced in a seated position.
► Anchoring techniques: “they consist of visualizing a calm place that reassures and in which we like to take refuge. We will then visualize it as a place of resource“, continues the coach.
According to him, these methods stimulate the parasympathetic nervous system. “In particular, it controls heart rate. These techniques make it possible to maintain the vagus nerve, to make it more autonomous and thus to balance the body when it is stressed. It is therefore interesting to practice them daily“, he details. He nevertheless wishes to point out that there is no technique better than others.
Relaxing in 5 minutes may seem complicated, yet certain techniques, such as cardiac coherence, are effective after 3 minutes as Dr. Psychology explains. “On average, naturally, a human being breathes between 12 and 20 times per minute. Cardiac coherence consists of inhaling deeply and exhaling slowly in order to be at a rate of 6 breaths per minute. When you breathe slowly, you engage the parasympathetic and slow your heart rate. Studies show that the effects of cardiac coherence last 4 to 6 hours depending on the organism”explains Sylvain Baert about the process. This technique multiplies alpha waves in the brain as well as secretion of dopamine and serotonin, neurotransmitters, also referred to as “happiness” hormones involved in immediate pleasure, well-being and action. In particular, it is possible to practice it by downloading dedicated free applications with a suitable metronome.
To relax before sleeping, Sylvain Baert recommends a simple technique based on breathing. “Vyou can take a deep breath in then blow out slowly counting down to 9, then up to 8, and so on. We usually fall asleep before we finish the exercise.“, he assures. Another method consists in inhaling (in a deep and slow way), hold the breath for 2-5 seconds and then exhale slowly. “It should be done 5 times in a row. It immediately relaxes, says the specialist. However, he would like to point out that it is not recommended for people with asthma, as it is likely to trigger an asthma attack. In addition, when the body is not used to it, it is possible to have dizziness due to over-oxygenation of the brain. “It may upset some people. If so, you have to take another inspiration or start with 5 normal inspirations. The more you exercise, the less likely you will be to these effects.“, he explains.
Finally, a simple technique is to remembering the three best moments of the day. “When we fall asleep with worries, we often ruminate. Directing our thoughts to positive things before sleeping is good. We realize that even if the day has been complicated, we often manage to find three small pleasant moments: it could be lunch with a colleague, watching a series, a workout or even having eaten our favorite pastry. It disconnects from the negative and it promotes sleep”says the professional.
Most techniques (meditation, relaxation, etc.) are suitable, however when we are very nervous, the coach advises start with short sessions. “VSAs for sport, especially if the person is not used to it, it is better to start with short cardiac coherence sessions, For example. It can start with a conscious, deep and calm abdominal inspiration. Once this is understood, it is then possible to move on to longer sessions“, he advises.
In this specific case, turn to Jacobson’s technique may be the solution. “Jacobson assumed that someone who is stressed automatically generates muscle tension. He was therefore interested in muscle contractions. For him, by learning to contract the muscles, we release the tension. We will for example contract the arm, then release “underlines the specialist before adding, “After a while, you learn to recognize these contractions and naturally release the tensions related to daily stress.“.
thanks to Sylvain BaertDr in psychology and coach in mental and physical preparation.