From Rush to Rest
From Rush to Rest: Embracing a Slower Pace for Better Relaxation
What is the first thing you do when you wake up? That answer might include scrolling on our phones (myself included sometimes!) for many of us. Immediately we are inundated with notifications, videos on random topics, emails, texts, and phone calls. Then we might listen to a podcast while getting ready for work so by the time we get there we’ve already consumed a few hours worth of content. Are you exhausted already? Me too.
Clients often tell me they have difficulty relaxing and this doesn’t surprise me when we consider the above examples. When we’re moving at 100 miles per hour every day how can we expect ourselves to come to a full halt in the evening or on the weekend? We also wrongly assume that something is wrong with us when we can’t. I love to listen to podcasts on my way home from work, during a walk, and while cooking or cleaning. But, I know that when I need to wind down after a long day I need to decrease the amount of stimuli I’m taking in. The go, go, go mentality of our culture means that we have to be intentional about the time we’re taking to slow down because our bosses, families, and schedules don’t typically allow for that. Unfortunately, relaxation isn’t something we can “turn on” like a light switch - it takes practice.
How do you practice slowing down? This can look a lot of different ways and you get to pick what makes the most sense to you! Here are a few ideas that take varying amounts of effort:
Deep belly breathing: When you notice yourself starting to feel anxious, rushed, or flustered - pause! Take 60 seconds to take five deep, slow breaths. I know this is simple advice, but deep breaths slow our heart rate and relax our nervous system. I like to include this one because it can be done virtually anywhere and completed in a minute or less.
Progressive muscle relaxation: I also like using muscle relaxation techniques. If you prefer a long form guided meditation I’ll include one of my favorites below! Or, for a quicker exercise, try squeezing your shoulders up toward your ears, ball your fists and flex your biceps; hold that tension in your muscles for a few breaths before finally releasing them on a big exhale. Try this a few times and you’ll notice your body feeling a bit more at ease.
Get outside: Lastly, since it’s still summer, one of my favorite ways to relax is to head outside! Being near grass, water, or trees (without phones or headphones!) can help us slow down and increase our mindfulness levels. And we have to take advantage of living near a lake while we can, right?!
Start experimenting with the 60-second breathing exercise when you wake up and right before you go to sleep for a week and see how you feel. I’d love to hear if you end up using any of these techniques to incorporate a relaxation practice into your day.
Progressive Muscle Relaxation guided meditation by Katie McLaughlin (@the.mindful_therapist)