Heart disease is the number one cause of death amongst both men and women. Dealing with constant stress negatively impacts your heart health by increasing plaque formation, leading to blockages in the arteries. Stress can also cause your arteries to constrict, increasing your risk of a heart attack.
A healthy heart is an essential part of living a long and fulfilling life. Changing your lifestyle is crucial to maintaining a healthy heart. In addition to reducing the risk of strokes and heart attacks, it also lowers the chances of your heart condition worsening. These lifestyle changes include eating healthy, managing your weight, controlling your blood pressure, and quitting smoking, among others. While some of these changes can be implemented immediately, others require employing different techniques.
Relaxation techniques help you maintain a steady heart rate by lowering your blood pressure and slowing down your breathing. According to studies, such methods are beneficial in reducing heart failure symptoms while also reducing stress and anxiety.
Here are a few relaxation techniques that can help you reduce stress and improve your heart health:
Focused breathing
This is the easiest relaxation technique on this list. Also known as belly breathing or abdominal breathing, this exercise involves taking long, slow breaths. Excessive chest breathing leads to palpitations (irregular heartbeats), so focused abdominal breathing techniques help improve your heart health. However, this is not suitable for anyone with respiratory illness or who has previously had heart failure.
Guided imagery
The technique can be performed by yourself or with the aid of an app. It helps boost your focus and reduce stress by involving soothing images or experiences in your mind. Personal memories and sceneries yield better results. Using guided imagery can also help you feel better about yourself and potentially replace negative or stressful feelings.
Releasing tension
Your body carries tension from your head down to your toes. Do you have creases on your forehead? Is your jaw clenched? Are your toes curled up? These are signs that your body carries tension. Stress and tension accumulate in different parts of your body, and releasing tension can improve your physical health. To relieve tension and stress, all parts of your body need to be in relaxed positions.
Meditation
Meditation is one of the best ways to relax, dissolve stress, and allow the body to heal. To begin your meditation practice, sit comfortably in a comfortable position and then focus on your breathing. As you close your eyes, direct your focus to the present moment. Be careful not to let your mind wander by thinking about concerns in your life. Several studies have shown that meditation can be beneficial to people in pain or suffering from depression.
Self-Hypnosis
Self-Hypnosis can assist with treating a wide range of health problems, including high blood pressure, insomnia, and stress. To practice self-hypnosis, you first need to feel physically comfortable. Next, find an object and focus all your attention on it. Then, close your eyes, breathing out slowly every time you do so. Visualize an object swaying slowly and steadily in your mind, and watch it move. During this time, keep a relaxed attitude as well as focus on your personal goals. To bring yourself out of this state, clear your mind once more and count up to ten. Once you finish, open your eyes gradually.
Physical health is not just about eating healthy and exercising, but also ensuring different parts of your body and mind are healthy as well. A healthy diet, frequent exercise, and relaxation techniques together improve your overall health and well-being.