In daily life, people often face work pressure, a fast-paced lifestyle, exam anxiety, and interpersonal relationship problems. These stressors can lead to feelings of tension and anxiety. While moderate stress can enhance efficiency, excessive stress can negatively impact concentration, work performance, and even cause harm to physical and mental health.

Being in a prolonged state of tension may result in increased heart rate, muscle stiffness, cold hands and feet, stomach discomfort, frequent urination, dizziness, and other discomforts. In severe cases, it may even lead to physical illnesses. Therefore, learning effective relaxation techniques can help regulate emotions, improve stress resistance, and restore the body's balance.
 

How to Relax?

Each person has their own way of relaxing. Some effective methods include:
✔ Deep breathing—Before handling a task, take a few deep breaths to help stabilize your emotions.
✔ Stretching and exercise—Simple stretching exercises, tai chi, yoga, jogging, and other activities can relax muscles and stabilize emotions.
✔ Leisure activities—Such as hiking, taking a warm bath, or chatting with family and friends, can help relieve stress.
✔ Meditation or mindfulness—Helps regulate breathing, clear the mind, and stabilize emotions.
 

Muscle Relaxation Exercises

This is a simple yet effective relaxation technique that helps relieve stress and tension by progressively relaxing different muscle groups in the body.

Steps for practice:
1️⃣ Find a quiet room and sit on a chair with a backrest. Keep your body relaxed, feet flat on the ground, hands resting naturally on your thighs, and close your eyes.
2️⃣ Extend both hands forward, clench your fists tightly, then slowly release them and feel the muscle relaxation.
3️⃣ Raise your forehead, tightening the muscles in your forehead and neck, hold for a few seconds, then relax.
4️⃣ Frown slightly, making your nose and lips pucker up, hold for a few seconds, then relax.
5️⃣ Clench your jaw, then slowly release it.
6️⃣ Open your mouth, then press your tongue against your lower teeth for about 10 seconds before relaxing.
7️⃣ Lower your head so your chin touches your chest, while stretching your arms backward to slightly puff out your chest. Hold for a few seconds, then relax.
8️⃣ Take two deep breaths to help further relax your body and mind.
9️⃣ Lift both legs, point your toes forward, tighten your leg muscles, and then slowly relax.
🔟 Finally, remain in a fully relaxed state for 5 to 10 minutes and enjoy the feeling of relief.
 

Precautions for Relaxation Exercises

🔹 Muscle relaxation requires regular practice. It is recommended to practice 1 to 2 times per day for 10 to 20 minutes each time, with eyes closed to minimize distractions.
🔹 Wear loose and comfortable clothing, such as sportswear or pajamas, to make your body feel at ease.
🔹 Choose a free time for practice to avoid feeling rushed, ensuring you achieve true relaxation.

By following these relaxation techniques, you can effectively reduce stress, maintain a balanced body and mind, enhance concentration and work efficiency, and alleviate physical discomfort, helping you feel more at ease in daily life!