Relaxation exercises for psychophysical wellbeing



In recent years, numerous clinical studies have confirmed that meditation and relaxation exercises can be useful to counteract tension, stress and help improve our state of physical and mental health.

The most important physiological changes concern:

1. regulation of cortisol production;

2. reduction of noradrenaline release;

3. reduction in heart rate, respiratory rate and reduction of oxygen consumption;

4. reduction of serotonin;

5. modulation of dehydroepiandrosterone and testosterone production;

6. increased elasticity and resistance of the epidermis.

There are simple strategies and practices that derive from some techniques and oriental arts and that can be practiced without difficulty.

Deep breathing exercise

It is important to breathe well for our psychophysical well-being.

A useful and simple exercise to perform daily can be that of deep diaphragmatic breathing which will reduce tensions and help us relax: in a comfortable environment, sit on a comfortable sofa or armchair with a straight back and a chest in a natural position, inhale air slowly and deeply for about 5 seconds until the lungs are filled, expanding the diaphragm, then slowly exhale the air from the lungs for about 7 seconds, contracting the diaphragm. Repeat the exercise for a few minutes every day.

This exercise is useful for controlling breathing, decreasing intercostal tensions and relaxing the abdomen.

Dr. Elena Longo Nutritionist, Expert in Techniques for Psychophysical Wellbeing

Previous Article

Baby carrier bands, the various types

health

Baby carrier bands, the various types

The baby's headband : if you try it, don't give it up. It's just about understanding how to wear it and doing some training. The biggest obstacle, in fact, is to understand, at the beginning, how to use it , and take the hand, so that it becomes a natural gesture. It is a very valid alternative to a wheelchair and stroller, also because the child carried in the band, in close contact with the body of mum or dad, tends to calm down more easily and be more peaceful ...

Next Article

DIY protein muesli

supply

DIY protein muesli

Protein muesli without sugar, the healthy alternative to breakfast Oat flakes, rich in proteins, are the most suitable cereal to be used as a base for the preparation of a good protein muesli for breakfast . In fact, 100 g of oats contain about 16 g of protein and other important nutrients that remain in the grain even after processing, unlike other cereals...