Five Ways to Reclaim Calm, Focus, and Relaxation

Five Ways to Reclaim Calm, Focus, and Relaxation

Nicole Sifers
April 8, 2020
Relaxation

Many people struggle to cope with the ups and downs of everyday life. And we’ll be the first to tell you that struggling to cope with stress is completely okay! We’ve learned that there are no “good” or “bad” emotions, but rather all emotions are just signals from our body to our brain that help us stay in homeostasis.   


 

What can cause problems is when emotions such as fear, panic, and sadness are ignored, suppressed, or denied. These unanswered emotions result in taking a considerable toll on your physical and psychological health.1 Although the pressure caused by fear and stress may feel somewhat different than the pressure caused by anger or frustration, all unmanaged emotions can zap your energy and make you feel as if you’ve reached the breaking point. If you’re feeling increasingly overwhelmed, it’s important to find a way to relax to alleviate stress.  

  

Learning to Relax to Diffuse the Alarm 

Cortisol, the hormone that gives you that burst of energy when you’re running late, can have a detrimental effect on your body during times of prolonged distress. Research shows that Increased cortisol levels can affect blood sugar, cognitive function, immune system function, and more. The effects are cumulative. The longer you feel stressed, the longer it may take your body to recover.2 If you need stress-relief and relaxation, consider adopting one or more of the following five suggestions. 

  

#1- Mindfulness and Mindfulness Meditation 

Research shows that we are happier and more relaxed when fully engaged in the moment. But our brains are not entirely wired to sustain focused awareness. Most often, our minds are occupied by a powerful inner dialogue triggered by random thoughts and continual analysis that can intensify stress. You can diffuse troubling thoughts through mindfulness meditation.3   


 

This centuries-old practice can help you relax, calm your mind, and accept your feelings through non-judgmental awareness. After finding a comfortable position on a stable surface: 

  • Sit with a non-rigid upright posture with your chest open and shoulders relaxed 
  • Rest your hand on your thighs with your palms downward 
  • Set your gaze about six feet in front of you without staring 
  • Focus your attention to your breathing as you inhale and exhale naturally through your nose 
  • Notice what happens as thoughts arise 
  • Return your focus to your breathing when your mind wanders 

  

Although it is generally recommended to aim for a daily goal of a 10-30-minute session, some sources recommend 3-5-minute sessions when you are just getting started. Practicing mindfulness meditation enhances emotional resilience. 

  

#2 – Practicing Yoga 

Yoga is an ancient discipline with benefits to the mind, body, and spirit. While focusing on breathing, alignment, and position, yoga improves strength, flexibility, muscle tone, and balance. Poses are adaptable to accommodate injury, illness, or other physical challenges. With considerable benefits for physical and emotional health, yoga may be the ideal stress-relieving solution for the temporarily housebound. 


 

Yoga is typically performed barefoot while wearing comfortable clothing. Just a few clicks on your keyboard will lead you to numerous resources, including videos designed for beginners. The child’s pose is believed to have a particularly calming effect on the mind and body. To perform the child’s pose:4 

  • Kneel on your mat (or floor) with your thighs apart 
  • Sink your bottom towards your heels and curl your spine forward 
  • Bring your forehead to the floor 
  • Place your arms in front of your body with your palms to the floor or palm side up with your arms toward your feet 
  • Hold this pose for a minute or more while breathing softly 


 

This restful pose has a calming effect on the parasympathetic nervous system and is often used to rest between more difficult poses. The child’s pose also opens the hips, elongates the back, and alleviates muscle tension.5 

  

#3 – Sipping a Cup of Herbal Tea 

Sipping a soothing cup of herbal tea is a relaxing ritual with a considerable number of potential health and wellness benefits. Unlike green, white, or black tea, herbal teas are generally caffeine-free, so they won’t make you feel jittery or interfere with restful sleep. Many well-known plant infusions have been used for centuries to promote health, wellness, and relaxation. Consider adding one of the following selections to your next home delivery:  

  • Chamomile Tea – soothes digestive disturbances, calms anxiety, and promotes restful sleep 
  • Lavender Tea – a fragrant, relaxing, tea with antispasmodic and anti-inflammatory properties 
  • Passionflower Tea – has a mildly sedating effect that soothes stress and tension 
  • Ginger Tea – alleviates nausea and stomach discomfort and has analgesic properties 

Although herbal teas have considerable health and wellness potential, it’s important to investigate your options. Since some herbal teas can have a considerable effect, anyone pregnant, nursing, or taking medication should consult their healthcare provider before adding herbal tea to their daily routine.6  

  

#4 – Practice Deep Breathing 

Stress and worry tend to alter the way people breathe. During moments of stress, you might have noticed a tendency to take rapid, shallow breaths. This natural reaction is caused by the activation of your sympathetic nervous system, the branch of your autonomic nervous system that prepares your body to fight or flee from danger.7 One of the easiest ways to reclaim a sense of calm relaxation is to take control of that stress response by changing your breath rate and breathing pattern by practicing diaphragmatic breathing, also known as belly breathing. To begin: 

  • Sit in a comfortable chair with your feet on the floor (or lie down) 
  • Place one hand on your stomach and the other over your heart 
  • Inhale through your nose while allowing your stomach to expand 
  • Hold each breath for a count of three 
  • Exhale slowly through your nose as you feel your stomach fall 


 

Variations of this breathing technique also recommend holding your breath for several counts after you inhale and breathing out as you silently count to seven. Slow rhythmic breathing activates your parasympathetic nervous system triggering a relaxation response.8 

  

# 5 – Add CBD to Your Routine 

CBD (cannabidiol) is a non-intoxicating cannabinoid shown to have significant health and wellness potential. Based on a 2019 survey conducted by CBDistillery 

  • 88% of CBD users report that CBD helps with mild or temporary anxiety 
  • 76% of CBD users prefer CBD over alcohol to relax 
  • 89% of CBD users report that CBD helps you get better sleep. 

Under the influences of stress, illness, or injury, the demand for ECS messengers can exceed the supply. Since CBD mimics the effects of the ECS messengers made in your body, supporting endocannabinoid system with CBD can help keep essential functions working as they should.  


 

To learn more about the relaxation-promoting potential of hemp-derived CBD, visit CBDistillery™. Feel free to download The Ultimate CBD User Guide, find answers to your questions, or check out our #CBD Movement Blog. At CBDistillery™, we offer a high-quality assortment of hemp-derived CBD tinctures, capsules, CBD pet products, and our popular CBD PM Gummies, to promote relaxation and restful sleep. 

  

Additional Sources: 

  1. Psychology Today. E Olivo. (2014 October 10) Stress: What’s Emotion Got to Do With It? 
  1. Verywell Mind. E Scott. (2020 February 21) Cortisol: The Stress Hormone. 
  1. Mindful.org. (2020) Getting Started with Mindfulness. 
  1. Yoga Outlet. (2015 April 25) How to Do a Child’s Pose in Yoga. 
  1. Akasha Yoga Academy. (2020) Child’s Pose – Balasana. 
  1. Organic Facts. J Staughton. (2020 January 29) 15 Best Herbal Teas & Their Health Benefits. 
  1. Live Science. N Lanase. (2019 May 29) Fight or Flight: The Sympathetic Nervous System. 
  1. Headspace. (2020) How to Relax. 

 

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