Relaxation exercises for your summer vacation: More serenity for your well-deserved break

Summer vacation is just around the corner! Finally time to escape the stress of everyday life, unwind and recharge your batteries. But even on vacation we are often plagued by inner restlessness and tension. So that you can enjoy your time off to the fullest, we have put together a few simple and effective relaxation exercises that you can do anywhere and at any time.

Box breathing: calm squared

Box breathing, also known as square breathing, is a simple technique that has its origins in yoga. It helps calm the mind, increase concentration and reduce stress. This exercise can be done anywhere - on the beach, in the forest or by the hotel pool.

This is how box breathing works:

1. Inhalation: Breathe in through your nose, slowly counting to four.

2. Hold: Hold your breath and count to four.

3. Exhalation: Breathe out through your mouth and count to four again.

4. Hold: Hold your breath again and count to four.

Repeat this cycle several times until you feel more relaxed. Regular practice of box breathing can help cultivate a feeling of calm and serenity in the long term.

Progressive muscle relaxation: simply let tension melt away

Progressive muscle relaxation (PMR) according to Edmund Jacobson is another excellent method for reducing stress. You tense different muscle groups one after the other and then relax them again. These contrasts sensitize your body to the state of relaxation.

This is how progressive muscle relaxation works:

1. Find a quiet place: Sit or lie down comfortably.

2. Work through muscle groups: Start with your feet and slowly work your way up to your facial muscles.

3. Tense and release: Tense each muscle group for about five seconds and then consciously release the tension for about ten seconds.

Repeat this process for each muscle group. This technique not only helps to release physical tension but also promotes deeper mental relaxation.

Visualization exercises: A journey in the mind

Visualization exercises can be especially effective in beautiful vacation spots. Use the scenery around you to find your inner balance.

Here’s how a simple visualization exercise works:

1. Find peace: Sit in a quiet place and close your eyes.

2. Visualize a place: Imagine a peaceful place – perhaps a beach, a quiet forest or a meadow of flowers.

3. Include details: Try to visualize as many details as possible: the sound of waves, the scent of pine trees or the colors of flowers.

4. Breathe deeply: Breathe in and out deeply and let yourself be enveloped by your inner image.

This technique can help you quickly relieve stress and reach a deeper level of relaxation.

Mindfulness walk: meditation in motion

A mindfulness walk combines exercise with mindfulness and is ideal for consciously enjoying the beauty of your holiday surroundings. Walk slowly and consciously concentrate on every step you take.

This is how the mindfulness walk works:

1. Start slowly: Begin walking slowly and deliberately.

2. Focus on the moment: Pay attention to your surroundings – the colors, the sounds and the smells.

3. Be aware of your breathing: synchronize your breathing with your steps.

4. Let go of thoughts: Let go of all thoughts that have nothing to do with the present moment.

A mindfulness walk can help to sharpen your senses and anchor you completely in the here and now.

Conclusion

With these simple relaxation exercises you can make your summer vacation even more relaxing. Take a few minutes for yourself every day and discover how much more relaxed and balanced you feel. This will turn your vacation into a real oasis of relaxation and regeneration.