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Stress and relaxation | Dina Merhbi, Nutritionist-dietitian 

 

Dina Merhbi

Nutrition

 

For most people,relaxing means having a drink, watching TV or eating.

However, the effect is short-lived and does not provide true and long-lasting relaxation.

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True relaxation is meant to modulate the parasympathetic nervous system.

Relaxation techniques that work on the parasympathetic nervous system involve concentration training.

When done on a regular basis, relaxation is key to counter the harmful effects of stress,

like insomnia, fatigue, anxiety, irritability, poor digestion, hypertension and migraines.

However, just wanting to relax doesn’t bring on relaxation.

Finding the right technique for your current lifestyle is the key to success, so

You might have to try out a few for at least 21 days each to decide if it fits you.

For true success, any technique has to be part of your daily routine, just like brushing your teeth.

Invest in yourself at least 15 minutes each day to feel the benefits of any technique.

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Step 1: Set the environment

1. Choose a calm setting and place. 2. Adopt an attitude of observation. 3. Wear warm and comfortable clothing.

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Step 2: Start with the abdominal breathing of yoga

The abdominal breathing taught in yoga has a soothing effect on the nervous system and mood regulation. It also has a positive effect on the internal organs, as it deeply massages them. What is great about this technique is that it can be done while sitting or lying down. The choice is yours. 

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How to practice the abdominal breathing of yoga

1.Get into your start position, preferably lying down...................

2.Set a pillow under your knees to release lower back tension...........

3.Observe your breathing for a moment without doing anything else........

4.Gently place one hand on your stomach and the other on your chest.....

5.Exhale fully through your nose.

6.Inhale slowly through your nose and allow your stomach to expand, but without forcing it..............................................

7.Feel the breath then expand into your chest, and retain for 1 second..

8.Exhale slowly through your nose, deflating your chest first, and then your stomach area..........................................

9.Retain your breath for 1 second.

10.Continue in this manner for as long as you feel the need...............

11.Release your hands by your side, and breathe naturally.................

12.Open your eyes, stretch, and go on with your day.

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Relaxation is a close relative to meditation,

which can improve physical and mental health,

and increase your resistance to stress.

However, regularity is important to truly reap the benefits

of any technique and guarantee the results you are seeking.

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Dina Merhbi, Nutritionist-dietitian NDG

dina.merhbi@cliniquealtermed.com

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