5 strategies to relax the mind and body

Stress, a common ailment nowadays, has been the subject of study by neuroscientists and psychologists in recent years. Its adverse effects on physical and mental health are increasingly known, so talking about the benefits that relaxation brings to human beings go hand in hand.

Enter into a state of calm Not only is it enjoyable, but it is also entails neurobiological changes significant in the brain.

When a person is under stress, their brain activates the fight-or-flight response, triggering a cascade of physiological events. amygdalaa Key brain structure in the regulation of emotionslights up like an alarm, sending warning signals to the hypothalamus and pituitary gland.

These signals trigger the release of stress hormonesAs the cortisol and the adrenalinepreparing the body to confront the perceived threat.

However, when a person is immersed in a state of relaxation, the picture changes dramatically. Functional neuroimaging studies have shown that During relaxation, areas of the brain associated with conscious attention and emotional regulationsuch as the prefrontal cortex and the striatum, show greater activity.

At the same time, activity in the amygdala decreases, which reduces the perception of threat and triggers a relaxation response in the autonomic nervous system.

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Brain impact

Scientific research suggests that regular practice of relaxation techniques, such as mindfulness meditation or progressive muscle relaxation, can reshape brain structure and function. A Increased gray matter density in brain areas involved in cognitive control and emotional regulation in individuals who practice relaxation regularly.

In addition, a decreased activation of the amygdala in response to stress in those who take time to relax.

Given this context, what activities can help induce this state of calm and serenity? There are many options and they can be adapted to individual preferences.

What can relax you?

There are a wide variety of activities you can do to help you relax both physically and mentally. These include:

1. Mindfulness meditation

It is a practice that It consists of paying attention to the present momentwithout judging the thoughts or sensations that arise. You can start with short sessions and gradually increase the duration as you feel more comfortable.

2. Yoga

It is another of the most recommended practices for relaxing, since combines physical postures, conscious breathing and meditation to promote relaxation and well-being. There are different styles of yoga, so you can choose one that suits your needs and preferences.

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3. Listen to soft, relaxing music

This can also have a calming effect on the nervous system. You can experiment with different music genres to find the one that relaxes you the most while you’re lying on the couch at home or going for a walk.

4. Hobbies

There is much talk about the importance of devoting time to activities that you enjoy in order to relax your body and mind. These activities can range from reading, drawing, cooking or playing sports. The movement of some gentle physical activity helps release muscle tension and promote relaxation.

5. Outdoors

Walking, spending time outdoors and in contact with nature can have a calming effect on the mind and body. You can walk through parks, forests or any square near your house that can help you get rid of stress and relax completely.