Many people feel overexcited in the evenings and their heads are buzzing after a busy day at work. This occurs due to accumulated cortisol and hidden muscle tension. Experts offer two simple techniques that will help you “turn off” your brain, slow your heartbeat and give you a feeling of deep peace. Moreover, you can perform them right in bed, without getting up from under the blanket.
It is important to pay attention to the diaphragm and limbs, since it is in these areas that daily stress most often accumulates. When the body lets go of control, anxiety goes away, the pulse normalizes, and even waking up in the morning becomes easier.
“Slow Breathing”
Lie on your back, place your hands on your stomach. Inhale slowly through your nose and inflate your stomach like a balloon. As you exhale smoothly through your mouth, gently draw your stomach toward your spine. Do this at a relaxed pace for 60–90 seconds.
“Relieving tension in the limbs”
Lie on your back, lift your arms and legs straight up. As you exhale, begin to shake your hands and feet finely and frequently. Imagine how the day's fatigue literally flows from your fingertips. Do this for 30–60 seconds.
These techniques not only calm the nervous system, but also relieve physical stress, help set the body up for deep rest and guarantee high-quality recovery overnight.
