In an increasingly fast-paced world full of stimuli, finding ways to calm the mind has become an essential necessity. Stress and anxiety are natural body responses, but their excessiveness can bring numerous problems to mental and physical health. Fortunately, there are several effective techniques that can help reduce stress and promote a calmer and more balanced mental state. In this article, we will discuss some of these techniques, all based on scientific and ethical approaches, as advocated by the Brazilian Society of Hypnosis (SBH).

The SBH is an ISO 9001 certified institution dedicated to promoting emotional health through scientific hypnosis. Our mission is to professionalize the practice of hypnosis in Brazil, aligning with the most up-to-date scientific methods. Hypnosis is defined as a state of consciousness intentionally induced, characterized by focused attention and an increased capacity to respond to suggestion. With this approach, the SBH seeks to use hypnosis as an efficient therapeutic tool, always with ethics and responsibility.

We adopt well-established guidelines, such as those of the American Psychological Association (APA), in our practice. We believe that everything stress and anxiety can worsen, scientific hypnosis can help. Furthermore, we avoid miraculous promises and charlatanism, always focusing on the ethical application of this technique. If you are looking for alternatives to calm the mind, continue reading to discover techniques and practices that can make a difference in your life.

The Importance of Daily Meditation

Daily meditation is a powerful tool for calming the mind, reducing stress, and improving emotional well-being. One of the most effective methods is mindfulness meditation, which involves focusing attention on the present moment, observing thoughts, feelings, and bodily sensations without judgment. This type of meditation helps reduce anxiety, improve concentration, and promote self-compassion.

Another valuable technique is guided meditation, where an instructor leads the practice, usually through audios or videos. This method is ideal for beginners as it provides step-by-step guidance to achieve a deep state of relaxation.

To start meditating, follow these simple steps:

• Find a quiet place: Choose an environment where you will not be interrupted.
• Adopt a comfortable posture: Sit with your spine straight, either in a chair or on the floor.
• Close your eyes: This helps minimize visual distractions and focus attention.
• Focus on your breath: Pay attention to your breathing, feeling the air enter and exit. This helps anchor the mind in the present moment.
• Observe thoughts: Allow thoughts to come and go without attachment. Observe them like clouds passing in the sky.
• Use guided meditations: Utilize apps or guided meditation videos to assist you.

Incorporating meditation into your daily life can be simple. Set a fixed time, whether in the morning, before bed, or any time you have a break. Start with a few minutes and gradually increase the duration as you feel more comfortable. Adapt the practice to your needs and lifestyle, making meditation a natural part of your routine.

Proven benefits of meditation include:

• Stress reduction: Regular practice decreases cortisol levels, the stress hormone.
• Improved emotional well-being: Promotes feelings of peace and well-being.
• Increased concentration: Helps improve focus and mental clarity.
• Sleep quality: Contributes to more restful and restorative sleep.
• Self-awareness: Facilitates understanding and acceptance of oneself.

By introducing daily meditation into your life, you create space for calm and tranquility, significantly improving your mental and emotional health.

Diaphragmatic Breathing and Its Advantages

Diaphragmatic breathing, also known as abdominal or deep breathing, is an effective and simple technique to calm the mind and reduce stress. This form of breathing focuses on the movement of the diaphragm, a muscle located below the lungs. When we breathe diaphragmatically, the diaphragm contracts and moves downward, allowing the lungs to expand fully and increase oxygen intake.

The process is simple, but the benefits are significant: by practicing diaphragmatic breathing, the body activates the parasympathetic nervous system, responsible for “rest and digest,” promoting relaxation and a sense of calm.

How to Practice Diaphragmatic Breathing:

1. Find a quiet place: Sit or lie down in a comfortable position. Close your eyes if it helps with concentration.
2. Place one hand on your chest and the other on your abdomen: This will help you feel the movement of the diaphragm and distinguish the correct breathing.
3. Inhale deeply through your nose: Focus on filling your abdomen with air, expanding the hand on your abdomen more than the hand on your chest. Feel your abdomen rise.
4. Exhale slowly through your mouth: Release the air slowly, feeling your abdomen empty as the diaphragm returns to its initial position. Repeat the process several times.

Integration into Daily Life:

Despite its simplicity, diaphragmatic breathing can be practiced in various everyday situations. Try applying it in the following scenarios:

• Before an important meeting: Take a few minutes to practice diaphragmatic breathing. This will help reduce anxiety and increase concentration.
• In moments of stress. When you feel tension taking over, practice a few cycles of deep breathing. This can help regulate your emotional state and prevent impulsive reactions.
• Upon waking and before sleeping: Incorporating diaphragmatic breathing into your morning routine prepares your mind for the day ahead. At night, this practice can facilitate more restful sleep.

The constant use of this technique will bring lasting benefits to mental and physical health. In addition to reducing anxiety, it promotes greater self-control and emotional balance. Thus, diaphragmatic breathing confirms itself as a powerful tool in combating daily stress.

Progressive Muscle Relaxation Techniques

Progressive Muscle Relaxation (PMR) is an effective technique for relieving stress, focusing on the contraction and relaxation of specific muscle groups. Developed by Edmund Jacobson in the 1920s, this technique is based on the premise that muscle tension is directly related to mental stress. By learning to consciously relax your muscles, you can experience a significant reduction in stress and anxiety.

To start practicing progressive muscle relaxation, follow this step-by-step guide:

1. Choose a quiet place: Find a calm environment away from distractions. Turn off electronic devices and ensure you will not be interrupted.
2. Get comfortable: Sit in a comfortable chair or lie on your back on a soft surface. Close your eyes and take a few deep breaths, allowing your body to begin relaxing.
3. Start with your feet: Begin by focusing on your feet. Tense the muscles in your feet by pressing your toes against the ground. Hold the tension for 5 to 10 seconds and then completely relax for about 20 to 30 seconds, feeling the difference between tension and relaxation.
4. Move up the body: Move on to the calves, tensing and relaxing the muscles in the same way. Continue this process, gradually moving up the body: thighs, glutes, abdomen, chest, arms, hands, neck, and finally, the face.
5. Pay attention to the face: On the face, focus on specific areas such as the forehead, jaw, and around the eyes. Follow the same process of tensing and relaxing.

To make the most of the benefits of PMR, consider the following practical tips:

• Practice regularly: Try to incorporate PMR into your daily routine, preferably at fixed times to create a habit.
• Combine with deep breathing: Synchronize the technique with deep breaths to enhance the feeling of relaxation.
• Stay focused: Fully concentrate on each muscle group during the exercise. If your mind wanders, gently bring your attention back to the process.
• Be gentle with yourself: Don’t worry if you can’t relax completely at first. With practice, the technique becomes easier and more effective.
• Adjust as necessary: If a particular muscle group is sore, adjust the intensity of the contractions to avoid discomfort.

Progressive Muscle Relaxation is a powerful tool to calm the mind and reduce stress. With consistent practice, you will find yourself feeling more tranquil and mentally balanced, able to face daily challenges with greater serenity.

The Importance of Connecting with Nature

Spending time in nature can be a balm for the agitated and stressed mind. The connection with natural environments has immense revitalizing power for both body and mind, and integrating it into our daily routine can be simple and quite beneficial. Let’s explore some practical activities we can adopt.

One of the most accessible ways to connect with nature is through walking. Walking in parks, forests, or even urban green areas allows us to breathe fresh air and observe the environment around us, providing a break from daily worries. Walking not only encourages physical activity but also helps clear the mind and reduce cortisol levels, the stress hormone.

Another activity that can be easily incorporated is gardening. Taking care of plants, planting flowers, or even growing a small home garden can be extremely therapeutic. Gardening not only promotes direct contact with soil and plants but also provides a sense of accomplishment as we watch our plants grow and bloom. This continuous contact with nature can reduce anxiety and improve mood.

Contemplation is another powerful technique. Dedicate a few minutes of the day to simply observe nature — whether it’s the movement of leaves in the wind, the singing of birds, or the flow of a river — can be very calming. This practice of observation can help stop ruminating thoughts and bring a sense of peace and tranquility.

The psychological and physiological benefits of being in contact with natural environments are widely recognized. Studies show that time spent in nature can improve mental health, increase the sense of well-being, and even strengthen the immune system. Exposure to green spaces is associated with a reduction in symptoms of depression and anxiety, promoting an overall improvement in quality of life.

For more information on the benefits of being in contact with nature, check out this World Health Organization article on the benefits of biodiversity and health. Additional reading can further clarify how biodiversity positively influences our health.

Conclusion

Throughout this article, we explored various effective techniques to calm the mind and reduce stress. From daily meditation practice, diaphragmatic breathing, and progressive muscle relaxation techniques to the importance of contact with nature, all these approaches are based on scientific evidence and can be easily integrated into your daily life.

The Brazilian Society of Hypnosis (SBH) believes that promoting emotional health is a fundamental mission. By using scientific hypnosis, we always seek to align our practices with the highest ethical and scientific standards. If you are looking for ways to improve your emotional health, the techniques discussed here are a great starting point.

We firmly believe that all health professionals should learn about scientific hypnosis to enhance their treatments. Hypnosis, when used responsibly and with a scientific basis, can be an extremely efficient tool in managing stress and anxiety.

Are you interested in learning scientific hypnosis to apply professionally? To enhance your results in your current profession or even have a new profession? Learn about the evidence-based hypnosis training and postgraduate courses of the Brazilian Society of Hypnosis through the link: https://www.hipnose.com.br/cursos/

Frequently Asked Questions

What is diaphragmatic breathing and what are its benefits?

Diaphragmatic breathing, or deep breathing, involves the movement of the diaphragm, increasing oxygen intake and promoting relaxation. Benefits include activating the parasympathetic nervous system, which helps calm the mind, reduce stress, and improve emotional balance.

How can meditation help reduce daily stress?

Meditation, especially mindfulness, focuses attention on the present moment, helping to reduce anxiety, improve concentration, and promote self-compassion. Daily meditation practices can lower cortisol levels and increase emotional well-being.

What is progressive muscle relaxation and how to practice it?

Progressive muscle relaxation is a technique that involves tensing and relaxing specific muscle groups, relieving stress by reducing muscle tension. Regular practice can bring a greater sense of calm and improve emotional balance.

What is the importance of spending time in nature for mental health?

Spending time in nature, such as walking in parks or gardening, can reduce stress, improve mood, and strengthen the immune system. The connection with natural environments promotes psychological and physiological well-being.

Why can learning scientific hypnosis be beneficial for health professionals?

Scientific hypnosis, aligned with evidence-based practices, can enhance health treatments, helping manage stress and anxiety. Health professionals with knowledge in hypnosis can apply more effective and safe techniques in their treatments.