Real Relaxation by Konstantin Koss

If you're new here, you may want to subscribe to my RSS feed. Thanks for visiting!

First of all in case you wondered why I didn’t post a single blogpost for 3 days in a row … I was off and relaxed myself. That’s a much needed activity when it comes to walking my talk.

Now, for today I have something special for you. I’m going to let you in on some of my most favorite guided relaxation videos, all of them are freely available on the internet.

Guided relaxation videos are especially useful if you are just starting out and need something external to focus on while calming yourself down and relaxing consciously. If you want to give guided relaxation a try, watch these:

Featured Guided Relaxation Videos

Release!

Time needed: about 4 minutes

The title says it all, this guided relaxation uses the progressive muscle relaxation technique and also features a self massage technique about 5 minutes in.

Time needed: 10 minutes

This is a very good relaxation-quickie! While it is true that you should generally train relaxing for some more time and also take some time out for your relaxation practice, taking several short relaxation breaks to get centered again throughout the day is also very valuable.

Time needed: just 2 minutes

Thanks for reading and enjoy the relaxing time ahead of you, watching those guided relaxation videos.

Konstantin Koss

Popularity: 12% [?]

It is a proven fact that breathing promotes wellness, try not breathing and you’ll probably not last too long. Seriously though, our society today is like a race. Everybody is going at a very fast pace and stress cases have increased leading to illnesses and ailments. Most people are in a rush and have had no time to relax and unwind.

Some down time each day can help so much in decreasing bouts with stress, the leading cause of nervous breakdowns and depression. What you need to do is learn how to breathe properly and to just stop what you are doing, relax and take deep breaths periodically every day. By doing so, you will be able to avoid stress and promote wellness.

• Learn how to breathe using your lower lungs. Breathing comes naturally, but, most people breathe using their upper longs. When we were born, we first used our lower lungs to breath, that’s why when you look at infants, when they breathe, you will see that their bellies are the ones that expand when they inhale.

Using our lower lungs allows us to take in more air, thus letting in more oxygen to be delivered to our organs, especially the brain.

• Do not rush your intake and exhalation. Inhale deeply and allow the air to fill in your lungs. As you continue to do so, there will be more oxygen delivered to your heart, muscles and brain allowing it to relax.

Do this as many times as you can each day for about five minutes or so.

Popularity: 9% [?]

Sauna is not a modern-day invention. It has been enjoyed for many years in Finland, where it originated. The word sauna comes from ’savu’, the Finnish term for smoke. This is due to the use of steam as a form of bath to induce profuse sweating. For the uninitiated, this may seem like some form of punishment but the sauna is actually a technique to improve health and wellbeing. Here are some of its benefits:

1. Improved Blood Circulation

Saunas expose the body to temperatures that are higher than the body is normally used to. Dry type saunas, for example, are used in temperatures ranging from 110 – 130 degrees Fahrenheit. Wet type saunas, on the other hand, go much higher – from about 180 to 225 degrees Fahrenheit.

These temperatures increase heart rate, which in turn encourages the blood to flow more quickly because it causes the blood vessels to dilate. This helps the blood circulate more efficiently.

Improved blood circulation caused by the sauna in turn produces excellent benefits. It helps strengthen the immune system which encourages the body to heal itself. A strong immune system also helps the body recover more quickly from injuries.

2. Relieves Stress and Tension

Another benefit of the sauna is its ability to induce relaxation. The sweating and initial discomfort gives way to a feeling of well-being, which explains why many people use the sauna to help relieve any feelings of stress and tension.

Followed by a cold shower, the sauna experience helps induce a more relaxed sleep. In fact, many sauna users report that their sleep patterns have significantly improved from regular use of the sauna.

3. Relief from Pains and Aches

Saunas are often used by people suffering from painful conditions mainly for its relaxing properties. However, heat also has the ability to relieve pain and thus, saunas provide a means to alleviate muscle pains and aches.

4. Alleviate Sinuses

Another important benefit of saunas is its ability to help relieve nasal decongestion and sinus discomfort. The steam helps open up nasal passages and bring relief. People who use saunas and have sinus problems often find that the experience helps them breathe a little easier.

5. Weight Loss

It is believed that another benefit of the sauna is its ability to help people lose weight. Because it helps encourage metabolism, people are more likely to burn calories more efficiently and thus regulate their body weight.

True, all that sweating in the sauna causes the body to lose water (which reduces the weight slightly) but it’s also true that the average guy can burn up to 400 calories by spending just 25 minutes inside a sauna. With proper diet and some exercise, those calories can stay off, which helps a person lose weight more efficiently.

6. Body Cleansing and Detoxifying

Since the heat within a sauna is way above body temperature, it stimulates sweating. This is how the body responds to heat. Sweat helps cool down the body’s cells and bring down the temperature. By doing so, it helps pump toxins and other impurities out of the body.

A good indication of this is the skin. After using the sauna, you will notice that your skin is smooth and its pores look smaller or tighter. The truth is that clogged pores (which tend to look bigger to the eye) are cleansed from within because sweat pushes the dirt and oils out. The result is a smoother and visibly improved complexion.

Regular use of the sauna also helps develop the body’s ability to produce sweat. As a result, the body becomes more efficient in cleansing itself of toxins.

A Word of Caution

Anyone can use the sauna, provided they are reasonably healthy. This is an important thing to remember. People with blood circulation problems, develop allergies quickly or have high blood pressure or multiple sclerosis may have to avoid the high temperatures found in the sauna. If you suspect you have a condition, always check with your doctor first prior to using the sauna.

Pregnant women should also be careful about using the sauna. Although women in Finland used saunas to give birth in, pregnant women who have never experienced the sauna before must always have their doctor’s approval first.

The type of sauna you’ll be using might also have certain uncomfortable effects to your body. Some people, for example, find that dry type saunas such as infrareds tend to irritate their respiratory passages. Try to experiment which type works for you best to maximize the benefits of the sauna to your health.

Popularity: 14% [?]

Stress can come from anywhere. Most people think that stress comes mostly from the pressure we get from work. But that’s only because that’s what we do all day and the challenges and failures we experience is what causes our daily headaches. It’s imperative though to know that stress can even come from home, your solace for the day.

Promoting wellness by removing stress in your life is one of the most effective methods in getting a happier life. Doing so would require you to examine four aspects in your life, all of which greatly affects your mental wellness.

1) Health

Your physical aspect can give you a lot to worry about. Illnesses, pains, and ailments can cause a lot of stress to a person. Obesity can also become another source. If you are ashamed of your body, then you are alienating yourself from everybody. Try to get some exercise and develop a good eating habit to remove these physical problems.

2) Relationship

Your relationship with the people around you can cause damaging effects to your mental wellness. Being around people that can cause you emotional pain will promote stress rapidly. Surround yourself with people that you love and maintain a good relationship with them.

3) Finances

All of us need money. There is great pressure to earn well to maintain a good life. We need money to meet our daily needs. Failure to do so causes a lot of stress to a person.

4) Habitat

The place we live in is also another factor that can stress us out. Bad neighborhoods can raise concerns on our safety and etcetera.

->For a more in-depth analysis of the various causes of stress, go read my popular stress causes article

Popularity: 10% [?]

When PMS rears its ugly head that time of the month, husbands usually cower and head for the hills. What they don’t know is that this is most probably the time when their wives need them the most. PMS causes a lot of stress to women, not only physically, but also emotionally and mentally. But, with some stress management, you can greatly reduce all those stresses and feel a whole lot better.

Here are some steps women can take to alleviate PMS related stress:

• Most women complain of feeling exhausted during their menstrual period, so getting an extra hour or two in your sleep can greatly reduce the feeling of exhaustion.
• Our mind is a very powerful tool, by listening to music you will be able to sooth yourself and feel more relaxed. The power of suggestion can greatly help in an overall feeling of wellness.
• Get a massage. This can help in soothing the body pains most women experience during their menstrual cycle.
• Aromatherapy can help our senses achieve a more relaxed state. This natural remedy has been used for centuries and has been proven to be effective.
• Work up a sweat. Some simple exercises and spending some time in a sauna can help you drive out stress.
• Take deep breaths. Breathing exercises can help calm you down.

Most importantly, take a breather. Rest whenever you can and be surrounded with positive things. Having more fun is the key to driving PMS related stress away.

Popularity: 9% [?]

There is no need to ask as I am sure you are one of the millions of people who are stressed every day from work. You may even be a little bit overweight because all your waking hours are spent sitting in the office and laboring with household chores when you get home so there is really no time to go the gym for a workout or go out and do sports.

What if I tell you that there is an easy but sure way to burn those excess fats and rejuvenate your whole body? Would you be willing to try it?

Here is the good news… Have you heard of the Infrared Sauna Therapy? No, it’s not like the traditional sauna therapy that uses different types of heaters, warming stones and the air in a room.

How Infrared Sauna Therapy Works

The infrared sauna therapy uses heaters of either the carbon heaters that directly heat the body through infrared waves or the steel incoloy rods or ceramic heaters. These types of heaters produce heat from between 120 and 140 degrees in Fahrenheit or between 43 to 54 degrees in Celsius, emitting infrared rays directly to the body. The infrared rays are like the heat of the sun but without the harmful ultraviolet rays. The infrared heat, which produces invisible band of light, warms the body and makes it sweat profusely without hurting the skin.

Health Benefits and Effects

Infrared sauna therapy has a lot of health benefits to offer. The first and foremost benefit is that it helps relax and calm the body and the mind, distressing you from all your cares and worries at home or in the office. So you feel light and relaxed. The second benefit is detoxification of your body. The body absorbs a lot of toxins each and every day, with all the smoke, dust and the unhealthy food people eat. Since we can’t avoid these pollutants getting into our bodies, we need to detoxify it by cleansing it. And this is where infrared sauna therapy can help.

Infrared sauna therapy is one of the most effective and safest ways of eliminating toxins in our body like chronic infections and toxic metals. The infrared heat is absorbed by the body causing it to perspire and expel the toxins out from the skin. Since the body absorbs 93% of the heat, it increases the body temperature by up to three degrees. The body temporarily goes into a fever-like state, activating its immune system, which defends the body against diseases and illness. This process helps the body speed up the healing procedure of small ailment in the body.

Another benefit of the infrared sauna therapy is its cardiovascular workout property, which helps the body lose weight and get rid of ugly cellulites. Regular infrared sauna therapy rids your body of excessive salt, moisture and subcutaneous fat. This is achieved by the infrared rays’ deep penetration into the body, creating a deep heating effect in the internal organs and muscular tissues.

As a reaction, the body increases the heart rate and volume through a hypothalamic-induced response. This process provides the necessary cardiovascular conditioning while the body tries to cool itself. The best thing about it is that people with physical disabilities, who are stuck in their wheelchairs and can’t do exercise, can now get the cardiovascular workout they also need. Since they cannot run nor do physically vigorous activities, infrared therapy would do them good because they also need exercise for their hearts.

The weight loss is achieved by making the fat water-soluble when the temperature reaches 100 degrees in Fahrenheit. The infrared heat dissolves the fat, which in turn enters the bloodstream and ready to be expelled from the body through sweat. One sauna session for around 20 to 40 minutes can burn as much as 200 to 500 calories.

For people undergoing physical or massage therapy, Infrared sauna therapy helps as a pre-warm up, calming and readying the body for the actual sessions of the physical or massage therapy. Moreover, it also helps people suffering with severe cough by loosening the lungs’ secretions and stimulates it to discharge and expectorate the mucus out to the throat. The infrared heat helps dissolve the thick mucus that is filling the lungs, making it easier to breathe.

(2nd Photo by keko)

Popularity: 13% [?]

Do you want to know how to avoid THIS:

Learning to relax in the workplace begins right here. I admit, the above was a rhetoric question. What you just saw was the exact reason why I am blogging day in and day out. If you see yourself in that video, you might want to read:

• The Top 10 Tips to Relax in the Workplace

• Understanding Stress in the Workplace

• Get Rid of Stress in the Workplace

Office stress, be gone!

Konstantin Koss

Popularity: 11% [?]

When looking around the blogosphere this week I saw quite a few posts on stress relief being published. I’d like to share some good finds with you:

This Weeks Featured Posts on Stress Relief:

• Stress Relief benefits of product AbsoluteCalm
- I believed stress can really hinder the person’s clear mind to make a decision clearly. As a dear friend, I decided to look in to some sort of supplement that can help my close friend. I surely care about her and I don’t want her to …
• Aromatherapy for Stress Relief
- Aromatherapy for natural Stress relief involves the use of fragrances of essential oils to combat Stress and Tension. It is one of the fast and upcoming ways to relieve Stress that has found favor among many. …
• Feel Under Stress? Easy Relaxation Tips For Stress Relief
- Learning the basics of relaxation for stress relief is not difficult if you practice regularly. There are several key skills that are common to almost all relaxation methods. These are:. Learn To Notice Physical Signs Of Tension …
• Relaxation Techniques For Daily Stress Relief
- Is your life filled with anxiety and stress? Does the thought of feeling calm and peaceful as you go about your …

Popularity: 8% [?]

Do you feel like a rampaging Sasquatch every day? Does it seem to you that you always have that nagging feeling of outrage? This can very well be blamed on stress. Many experts agree that stress has long time effects on your mind and body which can severely lower the quality of life. This is why so many people are now into wellness through stress management.

But how does one develop a stress management habit?

1) Mainly, don’t keep your emotions bottled up inside of you. If you do, it’s like a poisonous toxin that can eat you away slowly. You can develop a lot of body pains, headaches and into more serious diseases and ailments. This doesn’t mean though that you can just snarl at the people around you or get a hold of their necks and wring them, that is just going to cause more stress.

2) What you need to do is to release your pent up emotions through exercising. Develop a habit of walking everyday or go to the gym frequently. This can help clear your mind, develop your body, and release endorphins; this is the chemical in you that promotes happiness.

3) Pamper yourself. Go to saunas and spas and perspire your worries away. A good massage can stimulate blood flow in your body and let oxygen spread around. An overall feeling of wellness will be developed.

Over all, let yourself be happy. Don’t consume most of your time to work and other stressful activities. Have fun and lead a happy, and healthy life.

Popularity: 8% [?]

The smart ones know that relaxation isn’t synonymous to slacking off. If you want to do a good job at work, it’s imperative that you know how and when you should relax and give your mind and body much needed respite to face upcoming tasks.

1. Eat Breakfast

Relaxation in the workplace is easier to accomplish with a full stomach. Power yourself up with breakfast before work. When you get to your office, your mind and body will be in a pleasant state that even the worst problems at work will have a hard time cracking.

2. Shake It Off

Relaxation is often a mental practice rather than a physical one. If you feel your problems weighing on your shoulders, straighten your back and just shrug them off your shoulders. Imagine them falling away and you’ll put yourself in a better frame of mind.

3. Laugh Away

Doctors are still unanimous on this one. Laughter is still the best medicine. Even stress can be defeated with a laugh!

4. Yes to Punctuality and No to Procrastination

One excellent way of relaxing is by eliminating the causes of stress. Lack of punctuality as well as procrastination are two of the most common reasons for employees to experience stress and getting rid of them will not only keep your boss happy, but it can help you stay happy and healthy, too.

Wake up earlier to get to work on time and if you have time to spare, try accomplishing other tasks because you might not have enough time to complete them tomorrow.

5. Buy a Nice, Comfy Chair

Office jobs generally require you to stay on your seat for a good part of the day. Sitting on an ugly and uncomfortable chair can only contribute to your stress, making it more difficult for you to relax when you need to. The solution here is simple: buy a new chair, and one you’ll feel right at home. Invest in something with the right type of back to keep yourself comfortable and cool at the same time. Go for padded seats for extra comfort and armrests. Finally, make sure the chair’s adjustable to suit your moods and needs.

6. Clean Up Your Desk

There are two ways that eliminating clutter can contribute to relaxation. Firstly, signs of clutter are generally perceived by the mind as a distraction and, at times, even an omen for more trouble at work. Banish them from your sight and you’ll relax more easily.

Now, the act of clearing out clutter in itself can be just as relaxing. If you’re feeling particularly stressed, try to contribute a few minutes of your time to straightening your desk, even if the only thing you can do for now is arranging your papers and throwing out scraps. This is another symbolic procedure and wherein your mind equates throwing out rubbish to getting rid of your stress.

Clutter in your PC desktop, by the way, can be used for and benefit from the same procedure.

7. Wear Headphones

Use it either to listen to relaxing music or block out ambient noise. Either way, it puts distractions at bay and enables you to work in a more conducive setting. Of course, make sure you let your boss know that your plugged ears will also prevent you from hearing him call your name. But as a pair of headphones can improve your productivity in a long way, your boss surely has little reason to complain.

8. Use a Portable Fan

Sometimes, your office’s ventilation system just isn’t enough to keep yourself comfortably cool. For such instances, have a portable fan ready. Switch it on when your body – and maybe your temper, too – need cooling. Close your eyes and enjoy the breeze. When you open your eyes, you’re sure to feel much better.

9. Have a Fountain Nearby

It doesn’t have to be exceptionally big or expensive. A simple one won’t cost you more than $20, and in return, you’ll be soothed by the pleasant sound of running water. Put it in use with your portable fan, and you can close your eyes and imagine you’re in the beach or cradled in Mother Nature’s arms somewhere else.

10. Read a Travel Book

It would be wonderful if you had the money, time, or ability to transport yourself to your dream destination for a few minutes to relax and unwind. And when you’re feeling calm, you can go back to work in a second and be more productive. While this is virtually impossible to do, nothing can stop your mind from traveling with a handy travel book nearby. Read about your favorite places when you’re feeling stressed and in a matter of pages, you’re ready to face your work again with a smile.

That’s it for now. Use these tips regularly to relax in the workplace and see your productivity skyrocket.

Konstantin Koss

Popularity: 33% [?]