10 TIPS TO RELAX
Do you sometimes have the feeling that everything is going too fast, that you are constantly running from one obligation to another, that you never have time for yourself? For your well-being, both physical and mental, it may be time to slow down and take a breather. Objective relaxation! Discover the keys to a more serene life.
Relax, it can be learned!
It’s hard to relax when your brain is constantly thinking, because of this urgent file that your boss has just entrusted to you, the planning of meals, the children’s activities, this list of things to do that grows longer constantly… The mental load that weighs on our modern lives only accentuates the difficulties of disconnecting.
The inevitable consequence: the installation of chronic stress with harmful effects, such as exhaustion, sleep disorders, nervousness, increased risk of cardiovascular disease, depression, or even burn-out 1 … The first step to getting out of this vicious circle? Set an intention.
It’s decided, you’re going to learn to relax and let go. For this, no need for a radical change, a few small virtuous habits to adopt on a daily basis are enough. Even if you don’t feel the benefits right away, stay patient and positive. Numerous studies 2 have proven that optimistic people are generally healthier and more resilient in the face of stress.
How to relax: 10 tips to adopt
1. Learn to breathe
It is a reflex action of the organism. Yet the breathing process is often hampered by hectic lifestyles. Stress influences breathing rate, and vice versa 3 . Breathing deeply will help you relax in seconds. For this, test diaphragmatic breathing:
- Inhale slowly through your nose. Inflate your abdomen first, then your chest.
- Once the inspiration is complete, begin to exhale slowly through the mouth, deflating first the abdomen and then the chest.
This exercise, to be practiced 5 to 10 minutes a day, promotes both relaxation and oxygenation of the body.
2. Stock up on vitamins and minerals
The link between stress and magnesium is now well documented. On the one hand, a deficiency in this mineral can result in the appearance of chronic stress. On the other hand, stressed people tend to assimilate it less well. Magnesium supplementation can be a real micro nutritional aid.
CALMISTRESS+ offers you a global solution to help reduce regular stress: the combination of magnesium and B vitamins (B6, B9, and B12) contributes to the proper functioning of the nervous system. This dietary supplement also contains another key ingredient, a bacterium. This natural active ingredient, produced from milk proteins, has been the subject of numerous studies on stress, demonstrating its action on the reduction in the production of cortisol, the stress hormone.
3. Bet on relaxation plants…
Natural pharmacopeia is a valuable source of anti-stress. Among the most famous plants, we find the Eschscholtzia (or California poppy), lemon balm, and hawthorn. Eschscholtzia helps soothe nervousness, promotes physical and mental relaxation, and facilitates falling asleep. Lemon balm and hawthorn are known for their sedative and calming action, particularly in people with anxiety. The Lescuyer Laboratory has selected all 3 of them to integrate them into the formulation of the CALMISTRESS+ food supplement.
4. Those that boost morale
To find serenity is to take care of your emotional balance, especially if you tend to be brooding, to be irritable…. Again, several plants can be useful. Saffron helps reduce irritability and promotes relaxation and a good mood.
Ashwagandha is a plant that helps the body in the event of emotional or physical exhaustion while contributing to general well-being. Laboratoire Lescuyer has selected and combined them to formulate its new food supplement SÉRÉNITIVE.
The Griffonia Simplicifolia is also an essential plant to restore morale. It contains L-5 hydroxytryptophan (L-5-HTP), an amino acid precursor of serotine, the happiness hormone. The GRIFFONIA food supplement provides 250mg of extract titrated at 30% L-5-HTP per tablet.
5. Practice a sports activity
By reducing the production of cortisol and promoting that of serotonin and dopamine, two neurotransmitters of well-being, sport is your relaxation ally. Above all, do not impose excessive objectives on yourself. The important thing here is to have fun, and practicing your favorite activity. Even walking for 30 minutes already has effects on stress and mood. If you can do it in nature and daily, it’s even better!
6. Listen to music
Music, stronger than an anxiolytic? Several studies have shown in the past that listening to music reduces anxiety levels and depressive symptoms. Whatever the musical style, the benefits are there. So it’s up to you to put together your ideal playlist! Know that the Anglo-Saxon pop hits of the 80s would be the most effective in reducing stress, according to a study conducted in 2021 4. The nostalgia effect perhaps…
If you have the opportunity to laugh, do not deprive yourself of it. Your body will experience immediate and long-term benefits on stress, well-being, and morale 5 . Laughing reduces the production of cortisol and therefore stress, this decreases which will have a positive impact on blood pressure, blood oxygenation, and quality of sleep.
8. Turn off your smartphone
In addition to helping to increase cortisol production, the smartphone is responsible for a certain behavioral addiction. Its intensive use is linked to an increased risk of depression, a drop in self-esteem, sleep disorders, and increased stress. Many scientific studies point to the importance of disconnecting as much as possible. Does this seem difficult to you? Start by leaving it aside in the evening, at least an hour before going to bed.
Meditation is a relaxation method widely validated by neuroscience. Meditative techniques act on the very functioning and structure of the brain. Meditating regularly will help you reduce your stress, improve your concentration, your cardiovascular health, your chronic pain… For the uninitiated, look for podcasts, applications, or Youtube channels, which offer guided sessions.
Certain events will sometimes disrupt your well-established anti-stress methods. If you know that a period is going to be a little more complicated, you can help your body to cope with these additional anxiety-provoking attacks. Rhodiola Rosea is an adaptogenic plant that increases resistance to stress.
You can consider a course of RHODIOLA 300 from Laboratoire Lescuyer before exams, a job interview, or any stressful situation. This dietary supplement, thanks to its Rhodiola content, will help you better manage your stress.
1. INRS: Effects of stress on health
2. Association of Optimism With Cardiovascular Events and All-Cause Mortality- A Systematic Review and Meta-analysis, JAMA Network Open, 2019
3. Breathing control center neurons that promote arousal in mice, Science, 2017
4. Why ’80s pop is the best music genre for reducing stress, New York Post, 2021
5. Fédération Française de Cardiologie: Preventing stress through laughter.