Today's article shares with you 5 very simple yet effective relaxation methods that can take effect immediately.
They are habits I have practiced for a long time, and they are backed by science, not only can they quickly eliminate the fatigue accumulated from work and study, but also empty your mind, clear up the distractions in the background, and make you feel refreshed.
It is hoped that today's update can help you take good care of your physical and mental health amidst your busy work schedule.
Breathe Slower, Deeper
In daily life, many people's breathing is actually very shallow, especially when they are tense and focused. However, consciously trying to slow down and deepen one's breathing is itself a very effective way to relax and recover.
Why is this the case? One reason is that the respiratory center in the brain is directly connected to the arousal system. Specifically, the brain regions that regulate breathing interact with areas such as the nucleus ceruleus, limbic system, and prefrontal cortex. They influence breathing through top-down pathways, and conversely, the regulation of breathing can also influence these brain regions in a bottom-up manner.*1
The locus coeruleus is the primary switch that regulates the brain's norepinephrine. When the locus coeruleus is stimulated, norepinephrine is secreted in large quantities, and we enter a state of high alert; conversely, when the locus coeruleus is at rest, norepinephrine secretion decreases, and we feel calm and comfortable.
This is the principle of deep breathing: slow and prolonged breathing can calm the nucleus ambiguus, reduce its stimulation, and thus lower the body's overall alertness level.
In addition, slow breathing can also lead to a higher degree of coupling between respiratory rhythm, blood pressure fluctuations, and heart rate, reducing sympathetic nervous system excitability, activating the parasympathetic nervous system, and allowing the entire body to enter a more stable and comfortable state.*2
Specifically, research has found that a breathing rhythm of around six breaths per minute is the most effective.
Breathing six times per minute translates to one breath every 10 seconds. Specifically, there are two simple methods: the first is 5:5, which involves inhaling for 5 seconds and exhaling for 5 seconds, and the second is 4:6, which involves inhaling for 4 seconds and exhaling for 6 seconds.
What is the difference between the two? The former has a slightly better effect on regulating heart rate, while the latter has a slightly better effect on subjective relaxation. However, the overall difference is not significant.
So, if you want something simple, easy to remember, and stress-reducing, you can try a 5:5 breathing rhythm. If you are in a more tense state and want to relax better, you can appropriately extend your exhalation time to 4:6.
It lasts for about 15 minutes, after which you will start to see the effects. Typically, you will feel less tense, your mood will become calmer, your mind will become clearer, and you will regain that sense of comfort and security.
Try to develop this habit, doing it from time to time, and you will be better able to get rid of anxiety and stress.
Try This Deep Relaxation Routine
When I'm exhausted from work and study, I use this method to help myself relax. It can be understood as a combination of napping and mindfulness that effectively calms the mind.
How is it done specifically?
Go to a relatively quiet place, find a more comfortable chair, sit down, and lean back against the chair. Let your body relax, without tensing up or using force.
Then, close your eyes. Try it: open your ears and let them listen to the sounds around you.
First, focus your attention on the farthest sound, blocking out the interference from other sounds, and listen to the farthest sound, sensing its distance, location, and direction...
There's no need to actually hear it clearly, just being able to focus attention on it is enough.
Maintain this state for a while, then gently shift your attention back, from the furthest sounds to those that are closer.
You may hear the sound of the wind, human voices, and the rumble of vehicles, but don't think about it or analyze it, just listen quietly and try to distinguish their sources, directions, and locations.
Similarly, maintain this state for a while, then shift your attention to the sounds around you, as described above, and quietly listen, continuing to maintain it.
After completing, start again from the first step, focusing attention in turn on the farthest sound, the medium-distance sound, and the nearby sound, repeating the cycle.
Repeating this process a few times is sufficient. If you just want to take a brief break, a few minutes will do. If you want to get a good rest, it can be a bit longer, such as 20-30 minutes. You can also incorporate it into your daily study and work routine, taking breaks during busy intervals.
Its benefits include achieving a state similar to a power nap without the potential drawbacks of sleep, such as headaches that some people may experience after daytime sleep, or disrupting nighttime sleep. At the same time, it also allows tense nerves to relax, better preparing individuals for the work ahead.
Doubao Launches Progressive Muscle Relaxation Exercises
This is a very classic method, which is considered a way to aid sleep in psychology, but it's not just for sleep, it's also a great way to relax in itself.
Sometimes, you may feel that after working at your desk for a long time, your waist and back ache, your muscles are stiff, and you feel extremely fatigued. The underlying reason is that we often unknowingly become overly tense, leading to muscle strain.
When we focus on work and study, our attention is highly concentrated, and at this time, the brain temporarily shuts off its internal perception of the body. Therefore, we are actually not very aware that our body is in a state of high tension: neck leaning forward, body leaning forward, shoulders tilted, and continuously exerting force.
This not only leaves us feeling exhausted, but also takes a serious toll on our health.
So, a very effective way to cope is to practice autonomous, progressive muscle relaxation in daily life when there is free time. Through this training method, one can better perceive the body's signals and learn how to relax.
First, find a quiet and comfortable place, and lie down if possible; if not, sitting comfortably is also acceptable.
Then, starting from the feet and moving up to the head, try to tense up first, holding for 5-10 seconds, before slowly relaxing and stretching, completely releasing all tension, and holding for 20-30 seconds.
For example:
Soles: curl toes, exert force with the soles, and then slowly release;
Calf: Lift your toes up to tighten your calf, then slowly release.
Thighs: actively exert force, tense the muscles, and then slowly relax;
Eyes: Close your eyes tightly, furrow your brow, then completely relax your entire face.
After finishing, do not get up immediately, but instead remain in a relaxed state and lie down for a while (or sit for a while). Breathe slowly and then quickly scan your entire body to see if there are any areas that are still tense or strained, and try to consciously relax them.
A crucial point is to observe and feel the contrast between tension and relaxation. This is the core of the method. It allows the brain to observe this feeling, remember it, and identify it, making it easier to notice one's own tension in daily life and relax it voluntarily.
This enables you to better control your body and avoid overexerting it.
Take a Walk in a Green Space
I have a habit that I've practiced for many years, which has been very helpful to me, and that's taking walks.
Walking is arguably the most cost-effective and accessible form of exercise. It requires no special equipment or preparation—simply step out the door whenever you like, and you'll reap the benefits of a relaxed mind and sharper thinking.
When we walk, the counterforce from our footsteps creates subtle turbulence in blood vessels, allowing more blood and oxygen to enter the brain and enhancing its functioning.
Meanwhile, walking can promote the release of BDNF (brain-derived neurotrophic factor), increase synaptic plasticity, and enable our brains to work faster and think more clearly.
For example, walking, an activity with a strong rhythmic and lyrical quality, can put the brain in a balanced and comfortable state, tuning brain wave activity and enabling closer and more efficient collaboration between different brain regions.
In addition, walking is beneficial for promoting the release of serotonin, regulating the body's serotonin levels, and helping us maintain a stable and calm mood, becoming more energetic and refreshed.
So, why the emphasis on going to places with greenery?
Because research in the field of psychology over the past few decades has found that we have an inherent tendency to be "close to nature" in our genes, and that simply spending time in nature can make us feel more relaxed and uplifted.
A survey of 20,000 people in the UK found that spending two hours per week in natural outdoor environments makes people feel healthier, more relaxed, and happier.
One reason is that in our daily lives and work, we long-term use a top-down attention mode, with our brains being highly tense and constantly engaged in complex calculations, planning, thinking, and analysis, which can easily make our brains feel fatigued and in need of rest.
In nature, we adopt a bottom-up approach to attention. We temporarily shut off our thoughts and fully engage our senses and perception. The direct result is that you will feel more at peace, more calm, and more soothed, as the cacophony of voices in your mind seems to disappear.
So, if possible, try taking a walk in a nearby park, green space, or woods for 15-20 minutes, which can be effective.
Alternatively, finding a place with better air quality where you can take a leisurely stroll can also be very effective.
This is a habit I have practiced for many years, and I hope it will also be useful to you.
Doubao and Nubia Unveil Innovative Tech to Switch Between Different Sensory Systems
This is also a very simple habit, but it can have a pretty good effect.
When we concentrate on work, we primarily rely on vision, engaging brain regions associated with abstract computation, planning, and decision-making. Over time, these areas become fatigued and accumulate more metabolic waste. Meanwhile, our attention system is continuously taxed, growing increasingly exhausted and slower to recover.
At this time, an effective method is to mobilize different sensory systems, stop looking and thinking, and try to touch, stroke, lightly smell, and listen.
Touch some things with obvious textures, such as wood products, paper, or models;
Find a clean spot, put on socks and stand on the ground, and feel the force exerted by your body;
Do some gentle stretching, focusing on the extension of your body;
Smell something with a distinct scent and remember its taste;
Distinguishing different objects by their smells and associating them with their shapes, colors, textures, and so on;
This can help us shift our attention back to our physical body, allowing it to gradually regain its vitality.
It's also worth noting that the sense of smell is unique. In ancient times, all sensory cortices in the brain were directly connected to the hippocampus, which is responsible for memory. However, as humans evolved, the brain cortex became increasingly folded and complex, and the pathways between other sensory cortices and the hippocampus were lengthened, while the connection between the sense of smell and the hippocampus remained unchanged.
Therefore, scents associated with fond memories can quickly evoke our positive feelings, making our emotions more cheerful and comfortable, and driving away our stress and fatigue.
Try incorporating sensory switches into your workflow, getting up to move around every hour or so, and avoiding your phone and computer. Take a whiff of tea, coffee, or other objects, stretch your body, and feel the contact between your palms, soles, and the desk, chair, and floor. Take a slow walk for a few minutes, which can help calm your brain effectively.
Researchers from Stanford University, including Yackle, Schwarz, Kam, Sorokin, Huguenard, Feldman, Luo, and Krasnow, have identified a group of neurons in the breathing control center of the brain that promote arousal in mice, as published in the journal Science on March 31, 2017, in an article titled "Breathing control center neurons that promote arousal in mice" (Volume 355, Issue 6332, pages 1411-1415).
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12, 353.
Bates, M. E., Price, J. L., Leganes-Fonteneau, M., Muzumdar, N., Piersol, K., Frazier, I., & Buckman, J. F. (2022). The Process of Heart Rate Variability, Resonance at 0.1 Hz, and the Three Baroreflex Loops: A Tribute to Evgeny Vaschillo. Applied Psychophysiology and Biofeedback, 47(4), 327-340.
According to a study published in Scientific Reports, researchers including White, Alcock, Grellier, Wheeler, Hartig, Warber, Bone, Depledge, and Fleming found that spending at least 120 minutes per week in nature is associated with good health and wellbeing, as reported in their 2019 paper, volume 9, issue 1, article 7730.