7.7 Relaxation of the body

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1. There are many ways to relax the body, including:

   1. Deep breathing: Taking slow, deep breaths can help relax the body and reduce stress. Deep breathing:

      • https://www.helpguide.org/articles/stress/stress-relief-breathing-exercises.htm

      • https://www.happiful.com/4-deep-breathing-techniques-for-stress-relief/

   2. Progressive muscle relaxation: This technique involves tensing and relaxing specific muscle groups in the body, starting at the toes and working up to the head. Progressive muscle relaxation:

      • https://www.helpguide.org/articles/stress/progressive-muscle-relaxation.htm

      • https://www.mindful.org/progressive-muscle-relaxation/

   3. Yoga: Yoga involves physical postures, breathing techniques, and meditation, all of which can help relax the body and calm the mind. Yoga:

      • https://www.yogajournal.com/poses/types/relaxation

      • https://www.doyogawithme.com/content/relaxation-yoga-poses

   4. Massage: Massage can help relax tense muscles and improve circulation. Massage:

      • https://www.massagetoday.com/articles/massage-techniques/full-body-relaxation-massage-techniques

      • https://www.verywellhealth.com/massage-techniques-for-relaxation-2905324

   5. Hot bath or shower: Soaking in a hot bath or taking a hot shower can help relax the muscles and calm the mind. Hot bath or shower:

      • https://www.rd.com/health/wellness/benefits-of-a-hot-bath/

      • https://www.medicalnewstoday.com/articles/324417

   6. Stretching: Gentle stretching can help relax tight muscles and improve flexibility. Stretching:

      • https://www.shape.com/fitness/cardio/10-stretches-to-relax-your-body-and-mind

      • https://www.verywellfit.com/relaxing-stretches-to-reduce-stress-2911186

   7. Listening to calming music: Soft, soothing music can help relax the body and mind. Listening to calming music:

      • https://www.verywellmind.com/calming-music-for-relaxation-3144572

      • https://www.happiful.com/10-songs-to-help-you-relax-and-unwind/

   8. Getting a good night's sleep: Adequate sleep is important for physical and mental relaxation. Getting a good night's sleep:

      • https://www.helpguide.org/articles/sleep/getting-better-sleep.htm

      • https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

   9. Going for a walk or participating in physical activity: Engaging in moderate physical activity can help relax the body and improve overall well-being. Going for a walk or participating in physical activity:

      • https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm

      • https://www.medicalnewstoday.com/articles/323441

   10. Practicing mindfulness: Focusing on the present moment and letting go of distracting thoughts can help relax the body and mind. Practicing mindfulness:

       • https://www.mindful.org/how-to-do-a-mindfulness-meditation/

       • https://www.happiful.com/10-ways-to-incorporate-mindfulness-into-your-daily-life/

   Massages

   1. Shiatsu

   Sources to read: I-ching & Paul Lundberg http://www.paul-lundberg.com/

2. Also gets sun and beautiful surroundings (physiological changes!) Sunlight lights up your inner world, a positive source of vibration of energy. Spend time with fresh air (+ sun + alive foods)