Here are some relaxation techniques that can help calm your mind and body:
Breathing Techniques
4-7-8 Breathing – Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat until you feel relaxed.
Box Breathing – Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4, and repeat.
Diaphragmatic Breathing – Breathe deeply into your belly rather than your chest to slow your heart rate and promote relaxation.
Progressive Muscle Relaxation (PMR)
Tense each muscle group (starting from your toes up to your head) for about 5 seconds, then slowly release. This helps release built-up tension in the body.
Guided Meditation & Visualization
Listen to a guided meditation or imagine a peaceful scene, like a beach or a forest, focusing on the details (sounds, smells, textures).
Body Scanning
Close your eyes and mentally scan your body from head to toe, noticing and releasing tension in each area.
White Noise or Soothing Sounds
Play calming sounds like ocean waves, rain, or soft instrumental music to create a relaxing sleep environment.
Aromatherapy
Lavender essential oil (or chamomile, sandalwood, or ylang-ylang)
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