Relaxation and mindfulness

With the hectic pace of school and everyday life, your mental load can be very high. Assignments, exams, performance, and the amount of information you have to remember are just some of the elements that create a lot of stress and have an impact on your memory and concentration. Various relaxation and meditation methods exist and have been proven to calm this mental overwhelm. You just have to try them out to find the right one for you, and gradually integrate them into your daily routine to get the most out of them.

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calm the body

Who hasn’t been stressed to the point of head, shoulder or back pain? Yes, everyone, because stress can lodge itself in the body and cause physical tension. The principle of physical relaxation states that a person will experience less anxiety if their body and muscles are relaxed. So it’s a good idea to connect with your body so that it can return to a state of relaxation. Here are some techniques to help you do just that.

Cardiac coherence

People who breathe constantly with short, rapid breaths keep their nervous system under tension and on high alert. To calm the body, however, it’s necessary to slow down breathing to the point of achieving what’s known as cardiac coherence. Cardiac coherence means achieving an ideal heart rate by controlling your breathing.

There’s a way of breathing that allows us to slow down and has a calming effect on the body: abdominal breathing. This type of breathing consists of inhaling slowly through the nose, inflating the belly, and exhaling gently.

This deep, conscious breathing sends a signal to the heart and brain to calm down. Subsequently, all these elements coordinate under the principle of cardiac coherence: the heartbeat slows down and the brain goes into “relax” mode to unwind. It’s a virtuous circle! To try it out, it’s useful to remember the number 365: 3 times a day (morning, noon and evening), take 6 breaths per minute (5-second inhalation and 5-second exhalation). Psssst! It’s also a good idea to start with a single 5-minute block a day to gradually build the habit into your routine.

A visual aid can be useful to practice chaining abdominal breaths together:

Video: Circular breathing exercise
Application: Respirelax+

Interesting fact! Biologically speaking, taking 6 breaths a minute achieves a breathing frequency of 0.1 Hertz, which is a physiological constant comparable to a body temperature of 37°C. This frequency favours the body’s natural cycles, which would explain the positive effects of cardiac coherence. Here’s a video to get you started.

Watch the video

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Find out more about the link between breathing, heart rate and the brain:

Listen to this podcast where a science journalist discusses how breathing works and its benefits.
Read this article about cardiac coherence.

Other exercises to calm the body

Jacobson’s progressive muscle relaxation

This technique is performed in 3 steps: induce tension in a muscle group (e.g. left arm), hold for 5 seconds and release. Repeat with another muscle group (e.g. right leg) and so on for different parts of the body (neck, face, feet, etc.). On this page, you’ll find a recording to guide you through Jacobson’s progressive relaxation for each body part.

Body Scanning

Body scanning is not only a means of physical relaxation, but also a form of meditation in which you concentrate on observing and relaxing each part of your body in turn, from your toes to your head. To try it out, sit or lie on your back and focus your attention for a few seconds on one part of your body, breathing deeply, before moving on to the next. Here’s a video to help you get started.

Calm toughts

Mindfulness enables us to calm the whirlwind of thoughts, to let go of anticipation or regrets about an anxiety-provoking situation and return to the present moment. Becoming aware of what’s going on inside us and in our environment can also help us to better understand certain needs or behaviors, and to find solutions. To achieve this, we need to take time out to slow down, observe and connect with what’s unfolding within us and in our environment, without judgment.

Acceptance is an important component of mindfulness. Welcoming our emotions and thoughts, without judging, fleeing or fighting them, is part of a liberating process.

This connection can be done formally in a quiet place as part of a meditation, or it can simply be integrated into your daily activities. For example:

Eating without distraction and focusing on flavors and sensations.
Walking and observing your surroundings rather than being in your thoughts.
Concentrate on a conversation with a friend without judging yourself, the other person or the content of the discussion.

Mindfulness meditation exercise

Mindfulness meditation involves staying in touch with your breath (or any other chosen object of attention, such as a sound or a body sensation) while training yourself to notice and observe thoughts without holding on to them. Thoughts become like clouds in the skyMindfulness meditation involves staying in touch with your breath (or any other chosen object of attention, such as a sound or a body sensation) while training yourself to notice and observe thoughts without holding on to them. Thoughts become like clouds in the sky, as you watch them pass by, and then bring your attention back to the present moment as often as possible., as you watch them pass by, and then bring your attention back to the present moment as often as possible.

Tools for developing meditation practice

Lists of guided meditations (french)

Meditation apps

What to remember

There are probably as many ways to relax as there are people. There’s a method for everyone, depending on their needs and the benefits they’re looking for.

Relaxation and mindfulness bring many benefits, such as reduced anxiety, a sharper, more creative mind, restful sleep and better overall health.

With time, perseverance and practice, you’ll gain peace and serenity.

Note: If you have a history of psychosis, it’s best to talk to your doctor or healthcare professional to identify relaxation and mindfulness strategies that are right for you.

Services at your institution?

If you’re looking for professional help, most CEGEPs and universities offer a variety of support services for their students. Take a look at this page to find out what’s available at your institution.

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