If you want to relax your body and mind, the fastest way to physically relax is to move and stretch any part of your body-your head, arms, torso, etc. in super slow motion. The slower you go, the more you can feel the subtle tensions in your muscles. Try this exercise: slowly rotate your head as you normally do when you trying to relax your neck. Most people spend about 5 to 10 seconds to do this movement. Now try it again but instead take 60 seconds to do the same movement. Were you more aware of the aches and pains? A super slow movement interrupts your habitual way of relaxing, and research suggests that it’s this awareness that helps your brain become properly aware of the tension you are holding. Interestingly it is the awareness  and not the movement, that actually releases body tension. If you repeat the movement in 5 minutes you’ll probably notice less aches and pains.

Whilst super slow movements help relax the body, they do increase activity in certain areas of the brain (frontal lobes).  So how do you reduce excessive brain activity, especially in the frontal lobe? The following mental relaxation exercise helps and the one of the keys to its effect is that it activates part of your nervous system involved in resting and digestion, called the vagus nerve. You can do various things to stimulate your vagus nerve such as gargling and saying ‘aaaaah’. Another function that vagus is involved is yawning. Research shows Yawning appears to be one of the fastest way is to eliminate  neurological stress and dramatically slow the frontal lobe. Try this yawning exercise now and see how it changes your conscious awareness of your body and  environment. Begin by slowly yawning 10 times, even if you don’t feel like it. Fake the first few, making a sighing sound as you exhale, and soon you will naturally begin to yawn. The more you yawn, the more you’ll notice that your worries fade away, and you may even feel a mild euphoria and your mind may begin to wonder in in a very spontaneous and creative way. If you can’t yawn, don’t fret. Just gently breathe in and out through your nose, as this will have similar effects on your brain.

What should you do once you are physically and mentally relaxed? The next step is to turn your attention to all the subtle thoughts and feelings that are constantly flowing through your subconscious mind. Observe those thoughts, feelings, and sensations neutrally, without judging them. When distracting thoughts float into consciousness just notice it and say ‘oh well’ and watch it float away, bringing your attention back to your breathing and the sensations you are feeling in the present moment.

Another relaxation exercise you can try is to sit in a comfortable chair in a room where you won’t be disturbed by other people or by phones. Open your mouth, breathe in slowly and gently, and as you breathe out, say ‘Aaaah’. This triggers a yawning and relaxation response, and as  researchers at the University of Texas found out it improves cognitive function, mental health, and spiritual well-being.

After these exercises you should now feel more relaxed and even more importantly a lot more present, which helps suspend worrying thoughts. To deepen your relaxation experience, begin to twist your torso in super slow motion as you sit in your chair. Notice how each movement and stretch feels. This is a very effective way to interrupt negative self talk, so you could try it next time you’re being too hard on yourself about something and see what happens.

The more relaxed you become the more you let yourself go, you consciously interrupt the minds propensity to analyse and interpret, and you are just able to let the experience you are having unfold. The more you immerse yourself in the sensations and feelings of relaxation the more you will detach yourself from the everyday thoughts. You can spend as long as you like doing the exercises, but the key is to do them only for as long as it feels comfortable and enjoyable. You don’t have to push yourself to do an extended time of relaxation. In fact probably one minute each hour  throughout the day is likely to be just as effective as a single 20 minutes session, because the former integrates your practice into your work day, where it is most needed to reduce stress.

If you’d like some more help, then perhaps a personalised guided relaxation CD and guidance might help. Find out more about our hypnotherapist Pat Dix by calling 01772 749245 or e-mailing us on reception@back-in-action.com.

(To read more from the source of this article look out for “How Enlightenment Changes Your Brain” by A Newberg and MW Waldman or to learn more about helping nervous system get in contact with (chiropractic) Louis at the clinic.)