Practicing a few minutes per day can also provide peace of mind

We all face stressful situations throughout our lives, from minor annoyances to more serious concerns such as traffic jams, such as a serious illness of a loved one. Whatever the reason, stress fills your body with hormones. Your heart pounds, your breathing speed, and your muscles tense.

Today, we rarely face these physical hazards, but challenging situations in daily life can set off a response to stress. We cannot avoid all the sources of stress in our lives, nor do we want to. But we can develop healthy ways to respond to them.

1. Meditation of breath- In this simple, powerful technique, you take long, slow, deep breaths (also known as abdominal or abdominal breathing). As you breathe, you slowly shift your mind away from distracting thoughts and sensations. Breath meditation can be especially helpful for people with respiratory disturbances to help them focus on their bodies more positively. However, this technique may not be suitable for people with health problems who have difficulty breathing, such as respiratory diseases or heart failure.

2. Body scan- This technique blends breath focus with progressive muscle relaxation. After a few minutes of deep breathing, you focus on one part of the body or group of muscles at a time and mentally releasing any physical tension you feel there. A body scan can help boost your awareness of the mind-body connection. If you have had a recent surgery that affects your body image or other difficulties with body image, this technique may be less helpful for you.

3. Guided Imagination- For this technique, you add soothing visuals, places, or experiences to your mind to help you relax and focus. You can find free apps and online recordings of cool scenes - just make sure you select the fantasy you find pleasing and that has personal value. Guided imagery can help you reinforce a positive vision of yourself, but it can be difficult for people who have intrusive thoughts or difficult to encapsulate mental images.

4. Mindfulness Meditation- This practice involves sitting comfortably, focusing on your breathing, and bringing your mind to the present moment without worrying about the past or future. This form of meditation has enjoyed increasing popularity in recent years. Research suggests that it can be helpful for people with anxiety, depression, and pain.

5. Yoga, Tai Chi, and Qigong- These three ancient arts combine rhythmic breathing with a series of postures or flowing movements. The physical aspects of these practices create a mental focus that can help distract you from racing thoughts. They can also increase your flexibility and balance. But if you are not normally active, have health problems, or have a painful or disabling condition, these relaxation techniques can be very challenging.

6. Repeating Prayer- For this technique, you repeat a short prayer or phrase with a prayer, focusing on the breath. This method can be particularly attractive if religion or spirituality is meaningful to you.

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