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We all feel stressed out and tired at certain times and getting some rest and relaxation time is the first thing we usually think of in order to fight this feeling and condition. We can’t avoid stress and tiredness, especially because of our hectic and modern lifestyle. But we can control them and keep extreme tiredness from hitting us if we only know how to use the power of our body’s natural relaxation response.

The relaxation response offers many benefits and we can reap these benefits with the help of several relaxation techniques that are effective in calming our body and mind and maintaining our system’s balance. With these techniques, not only can you overcome extreme tiredness, you can also boost your energy and focus, combat illnesses and pains, improve problem-solving abilities, and boost productivity and motivation. Here are four relaxation techniques that can help you:

Deep Breathing

This simple yet powerful relaxation technique is easy to learn. It is considered a fundamental element of other relaxation techniques. You can practice this anywhere for a few minutes with or without music, aromatherapy and other factors. This technique is about breathing deeply from your abdomen and trying to fill your lungs as much fresh air or oxygen as possible. The more air you get, the less tense and anxious you feel.

To do this, place one hand on your stomach and the other hand on your chest. When you breathe in through your nose, you should feel your stomach rise and the hand on your chest move a bit. Exhale through your mouth and let out as much air as you can. Count as you exhale. Do this process several times to achieve maximum relaxation.

Progressive Muscle Relaxation

This technique is also effective in busting away stress and overcoming tiredness. In this technique, you systematically tense and relax different muscle groups in your body, including the chest, upper back, abdomen, neck, forehead, hand and foot. You can practice progressive muscle relaxation by starting to tense and relax the muscles on your feet and work your way up to the muscles on your face.

To successfully do this technique, get comfortable, breathe in and out in deep breaths a few times then focus your attention to your right or left foot. Tense or contract your muscles on your foot for around 10 seconds. After that, relax your foot and feel the tension flowing away from that area of your body. Do the same contraction and relaxation steps for the other parts of your body.

Mindfulness Meditation

The key to mindfulness meditation is to be fully focused or engaged in the present moment. This technique affects the brain by strengthening the areas associated with happiness, positivity and relaxation and weakening the areas associated with stress, extreme tiredness and negativity.

It’s best to practice mindfulness meditation in a quiet and secluded place. Sit comfortably on the floor or on a chair. Pick a point of focus, such as a meaningful word or an object that can enhance your concentration. Just pay attention to your point of focus and don’t mind distracting thoughts.

Guided Imagery

This technique is also called visualization, where you imagine a calming or pleasant scene. Think of a place or setting that brings you peace. Close your eyes, let go of your worries, and imagine that restful and calming place as vividly as you can. Imagine the sun, the birds, the flowers – everything that you see, hear, smell and feel. Incorporate as many sensory details as possible to achieve the full benefits of guided imagery.

There is no relaxation technique that is best, but there is one or more that suits your lifestyle. Choose, practice and incorporate the technique or techniques in your daily routine and you can easily beat stress and extreme tiredness.