INTENSE relaxing practices
January 10, 2024 9:42 AM Subscribe
I have come to realize that in order for me to relax I need practices that exhaust me to some extent.
For example, I have found breathwork (two short inhalations and an exhalation in and out of the mouth) and breath of fire practices to be really helpful. Are there other practices I should be looking for?
I use insight timer so if there are specific practitioners or meditations on this app, would love to hear it!
Looking for meditation or meditation-like practices, also open to physical practices that require minimal space (under 20 minutes)
So, uh, I've never done this but have heard enough about it that it makes me curious...you can activate the mammalian diving reflex by dunking your face in icewater. It'll slow down your heart and whatnot. The intensity is why I haven't done it myself, but you did put INTENSE in all caps...
posted by foxfirefey at 12:46 PM on January 10 [3 favorites]
posted by foxfirefey at 12:46 PM on January 10 [3 favorites]
Yin yoga is be very intense. Instead of rapidly moving through poses, the practitioner spends a long time in each pose — imagine spending 10 minutes in pigeon pose on each side. I love it and I get a lot out of the practice.
posted by meowmeowdream at 1:57 PM on January 10 [1 favorite]
posted by meowmeowdream at 1:57 PM on January 10 [1 favorite]
Grounding exercise 5-4-3-2-1. Also some other things from this page.
GROUND YOURSELF IN 5-4-3-2-1
This is a simple exercise many survivors have found to help them de-stress during moments of extreme emotions, dissociations, or flashbacks. It uses each of the five senses to root yourself in the present moment:
Name 5 things you can see.
Name 4 things you can feel.
Name 3 things you can hear.
Name 2 things you can smell.
Name 1 thing you can taste.
posted by Miko at 2:31 PM on January 10
GROUND YOURSELF IN 5-4-3-2-1
This is a simple exercise many survivors have found to help them de-stress during moments of extreme emotions, dissociations, or flashbacks. It uses each of the five senses to root yourself in the present moment:
Name 5 things you can see.
Name 4 things you can feel.
Name 3 things you can hear.
Name 2 things you can smell.
Name 1 thing you can taste.
posted by Miko at 2:31 PM on January 10
Wall pushing can help my nervous system relax. Basically just stand in front of a wall and try to push it away from you as hard as you can for about 20-30 seconds, break for 15 seconds, repeat a couple more times. It helps if you try to activate your lower body while pushing too.
https://www.youtube.com/watch?v=nPVNT2UUrE8
"Stand about a foot or so away from a wall, with legs shoulder distance apart and feet well planted. Bend your knees, keep your arms close in to the body and push into the wall with your arms and hands. Engage your back muscles as you push with your arms and hands. Use your legs as much as your arms! Notice all the muscles in your legs, buttocks, back and arms engage. Do it as long as it feels good and then let it go. Repeat as much as feels good."
You might also like Surya Namaskara A/ sun salutations in yoga, breathing in and out during specific movements of the cycle.
posted by lizard music at 6:45 PM on January 10
https://www.youtube.com/watch?v=nPVNT2UUrE8
"Stand about a foot or so away from a wall, with legs shoulder distance apart and feet well planted. Bend your knees, keep your arms close in to the body and push into the wall with your arms and hands. Engage your back muscles as you push with your arms and hands. Use your legs as much as your arms! Notice all the muscles in your legs, buttocks, back and arms engage. Do it as long as it feels good and then let it go. Repeat as much as feels good."
You might also like Surya Namaskara A/ sun salutations in yoga, breathing in and out during specific movements of the cycle.
posted by lizard music at 6:45 PM on January 10
Constructive Rest - the thing that feels most like a massage without being a massage. Literally one of the best things I learned in my undergraduate studies.
posted by brookeb at 7:06 PM on January 10 [1 favorite]
posted by brookeb at 7:06 PM on January 10 [1 favorite]
Something I took from martial arts training: *very slow* bodyweight exercises.
Take around 2 minutes to do a pushup: hold 15-30 seconds at the top, then count 30seconds moving down very slowly, hold 15-30 seconds at the bottom, then count 30seconds moving up. Use breathing throughout to help relax the body. It's OK to modify the pushup, do it on your knees, or against a wall or something; the important thing is slow movement under constant load, and mindfulness of body tension & connection to breath.
Do the same thing with squats and leg raises.
posted by hovey at 7:34 AM on January 11
Take around 2 minutes to do a pushup: hold 15-30 seconds at the top, then count 30seconds moving down very slowly, hold 15-30 seconds at the bottom, then count 30seconds moving up. Use breathing throughout to help relax the body. It's OK to modify the pushup, do it on your knees, or against a wall or something; the important thing is slow movement under constant load, and mindfulness of body tension & connection to breath.
Do the same thing with squats and leg raises.
posted by hovey at 7:34 AM on January 11
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posted by Zumbador at 10:00 AM on January 10 [2 favorites]