The ANS has two divisions: the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system drives ‘fight or flight’ response to stress by increasing heart rate and energy levels. In contrast, the parasympathetic nervous system drives ‘rest and digest’ response by conserving energy, slowing the heart rate, and improving digestion.

Both sympathetic and parasympathetic functions play a key role in helping humans move between survival (stress) and recovery (relax) mode. If stress remains unaddressed it can potentially lead to burnout. However, learning to relax and cope with stress can lead to recovery mode and further into a thriving state.

Relaxing includes quality sleep, walking in nature, fitness routines, learning to pause and reflect, and focusing on controllables. In this part, we will focus on relaxing our body and mind through breathing techniques, meditation, and art therapy.

Points to consider before practicing relaxation techniques

  • Learning to relax comes with practice and through unlearning many maladaptive and reactive ways to discomfort and inconvenience.
  • Keeping eyes closed can be uncomfortable for many, but closing the eyes and following instructions helps to redirect attention within. People finding it hard to keep eyes closed can simply begin with staying quiet for 2 minutes, observing breathing every time they inhale and exhale, being in the moment, and focusing on one object for a minute.
  • Relaxation technique can be practiced in a short span of 2 minutes as well.

Relaxation Techniques

Deep Breathing Exercise

  • Sit or lie down in a relaxed posture (loosen up the body).
  • Close your eyes
  • Inhale through nose on a count of 1-4 and exhale through mouth on a count of 5-1
  • Practice 4-5 times.
  • Open your eyes slowly and stay quiet for a minute.

Meditation

Find a quiet place.

If you are practicing in your room or cabin, a neat and tidy room, mild room fragrance, and dim lighting can help to create the right vibe. If you want to practice in an open space, quite place surrounded with some nature touch should help to create the right vibe.

  • Sit or lie down in a relaxed posture (loosen up the body).
  • Close your eyes
  • Inhale through nose and exhale through mouth. Practice breathing 2-3 times.
  • Play and follow the music as long as you want or set a timer.
  • Open your eyes slowly and stay quiet for a minute.

Tibetan bowl relaxation music: https://youtu.be/dbcyYKaKheY?si=gEvFvQK990qkJOiw

State of Flow activity

The state of flow is a mental state of intense focus and complete immersion in an activity, often called "being in the zone". State of flow activities are good way to relax and slow down after a hectic day or situation.

State of flow activities can include outdoor activities like trekking, swimming, diving or artistic skills like singing, playing instrument, sketching, mandala, gardening, cooking, photography or cognitive tasks like, designing, playing chess or solving puzzles. It also can be as simple as organising your cabin or having deep meaningful conversations.

Relaxation is necessity in demanding life at sea. Taking a few mindful moments each day to pause, breath and reset can make a difference in how you handle stress, fatigue, and long periods away from home.