{"id":2326,"date":"2021-06-06T22:31:13","date_gmt":"2021-06-06T22:31:13","guid":{"rendered":"https:\/\/uus.heba.ee\/?page_id=2326"},"modified":"2021-06-10T12:37:55","modified_gmt":"2021-06-10T12:37:55","slug":"relaxing-techniques","status":"publish","type":"page","link":"https:\/\/heba.ee\/en\/relaxing-techniques\/","title":{"rendered":"Relaxing techniques"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"2326\" class=\"elementor elementor-2326 elementor-2318\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-93031dd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"93031dd\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b2abe5d\" data-id=\"b2abe5d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9804bf7 elementor-widget elementor-widget-text-editor\" data-id=\"9804bf7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a style=\"color: #9ba1b4; font-size: 12px;\" href=\"\/en\/selfhelp\"><img decoding=\"async\" data-src=\"\/wp-content\/uploads\/2021\/06\/\ueab5.svg\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" \/>\u00a0 Self-help<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3eea733 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3eea733\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e8d9256\" data-id=\"e8d9256\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1cbb579 elementor-widget elementor-widget-heading\" data-id=\"1cbb579\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Relaxing techniques<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-782389d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"782389d\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-293997f\" data-id=\"293997f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fbeb915 elementor-widget elementor-widget-text-editor\" data-id=\"fbeb915\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span data-sheets-value=\"{\" data-sheets-userformat=\"{\" data-sheets-textstyleruns=\"{\" data-sheets-hyperlinkruns=\"{\"><strong>Muscle relaxation exercise.<\/strong><\/span><\/p><p><span data-sheets-value=\"{\" data-sheets-userformat=\"{\" data-sheets-textstyleruns=\"{\" data-sheets-hyperlinkruns=\"{\">This exercise helps to reduce tension throughout the body and relieve anxiety. It is especially good to do this before going to bed &#8211; falling asleep comes quicker.<br \/>The exercise can be done while sitting, lying or in any comfortable position. The principle of the exercise is very simple &#8211; you have to focus on each part of the body in turn, and then contract and relax it again.<\/span><\/p><p><strong>How to do:<\/strong><\/p><ul><li><span data-sheets-value=\"{\" data-sheets-userformat=\"{\" data-sheets-textstyleruns=\"{\" data-sheets-hyperlinkruns=\"{\">First, it is good to be calm for a few moments and take a few deep breaths in and out. You can say &#8220;relax&#8221; to your body during each exhalation and then allow the body to do so.<\/span><\/li><li><span data-sheets-value=\"{\" data-sheets-userformat=\"{\" data-sheets-textstyleruns=\"{\" data-sheets-hyperlinkruns=\"{\">Focus on a part of your body, and feel how tense or relaxed it is.<\/span><\/li><li><span data-sheets-value=\"{\" data-sheets-userformat=\"{\" data-sheets-textstyleruns=\"{\" data-sheets-hyperlinkruns=\"{\">Tense the muscles as hard as you can &#8211; so hard that the muscles may even lightly twitch or tremble. Hold the tension for about 10 seconds and then stop it.<\/span><\/li><li><span data-sheets-value=\"{\" data-sheets-userformat=\"{\" data-sheets-textstyleruns=\"{\" data-sheets-hyperlinkruns=\"{\">Feel a change in the tensed-relaxed part of the body.<\/span><\/li><li><span data-sheets-value=\"{\" data-sheets-userformat=\"{\" data-sheets-textstyleruns=\"{\" data-sheets-hyperlinkruns=\"{\">Then focus on the next part of your body.<\/span><\/li><li><span data-sheets-value=\"{\" data-sheets-userformat=\"{\" data-sheets-textstyleruns=\"{\" data-sheets-hyperlinkruns=\"{\">Start with head, then your neck and shoulders, then one by one with hands, upper body, abdomen, then thighs, legs and feet one by one. You can also start with the feet, if it seems more comfortable to you.<\/span><\/li><li><span data-sheets-value=\"{\" data-sheets-userformat=\"{\" data-sheets-textstyleruns=\"{\" data-sheets-hyperlinkruns=\"{\">After all parts of your body have been tensed-relaxed, feel a little calm and change.<\/span><\/li><li><span data-sheets-value=\"{\" data-sheets-userformat=\"{\" data-sheets-textstyleruns=\"{\" data-sheets-hyperlinkruns=\"{\">You can then repeat the same sequence.<\/span><\/li><li><span data-sheets-value=\"{\" data-sheets-userformat=\"{\" data-sheets-textstyleruns=\"{\" data-sheets-hyperlinkruns=\"{\">At first, it can be difficult to differentiate between different muscle groups and body parts, but with practice it becomes easy. Try to get the differentiation of muscles more and more accurate &#8211; if one part of the body is tensed, the rest should remain as relaxed as possible.<\/span><\/li><li><span data-sheets-value=\"{\" data-sheets-userformat=\"{\" data-sheets-textstyleruns=\"{\" data-sheets-hyperlinkruns=\"{\"><span data-sheets-value=\"{\" data-sheets-userformat=\"{\" data-sheets-textstyleruns=\"{\" data-sheets-hyperlinkruns=\"{\">In parts, this exercise can be done as many times as you wish during the day; or if you feel that some areas of your body are particularly stiff.<\/span><\/span><p>Source: <a class=\"in-cell-link\" href=\"http:\/\/www.peaasi.ee\/\" target=\"_blank\" rel=\"noopener\">www.peaasi.ee<\/a><\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\u00a0 Self-help Relaxing techniques Muscle relaxation exercise. This exercise helps to reduce tension throughout the body and relieve anxiety. It is especially good to do this before going to bed &#8211; falling asleep comes quicker.The exercise can be done while sitting, lying or in any comfortable position. The principle of the exercise is very simple [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_canvas","meta":{"_acf_changed":false,"inline_featured_image":false,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"class_list":["post-2326","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Relaxing techniques - HeBA<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/heba.ee\/en\/relaxing-techniques\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Relaxing techniques - HeBA\" \/>\n<meta property=\"og:description\" content=\"\u00a0 Self-help Relaxing techniques Muscle relaxation exercise. 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