What relaxation exercises are recommended for teachers?

Being a teacher is a vocation full of rewards, but also of great challenges. The workload, classroom management and pressure to meet educational plans can generate high levels of stress. However, small changes in daily routine can make a big difference. Dedicating a few minutes to relaxation exercises can help improve well -being, reduce anxiety and increase concentration. In this article, we will explore various relaxation techniques easy to apply and highly effective for teachers.

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1. The deep breath: a necessary pause

One of the simplest and most effective ways to relax is through deep breathing. This exercise helps reduce stress, improve concentration and calm the nervous system.

Diaphragmatic breathing exercise:

1. Sit in a comfortable position or, if you prefer, stand up with relaxed shoulders.
2. Place one hand on your abdomen and the other on your chest.
3. Inhale deeply by the nose counting up to four, making sure that the air fill your abdomen more than your chest.
4. Hold the air for two seconds.
5. Exhale slowly through the mouth counting up to six.
6. Repeat this process five to ten times.

This exercise can be done at any time of the day, either before entering the classroom, during the break or at the end of the working day.

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2. Mindfulness: Live the present with serenity

He mindfulness (full attention) is a relaxation technique that is based on paying attention to the present without judging it. It helps reduce anxiety and improve emotional management.

Quick exercise of mindfulness for teachers:

1. Find a quiet place where you can sit comfortably.
2. Close your eyes and focus your attention on your breathing, feeling how the air enters and comes out.
3. If your mind is dispersed in pending concerns or tasks, give it gently back to your breathing.
4. Practice this full attention for three to five minutes.

You can incorporate this exercise when you start the day to start clearly and calmly or after a stressful situation in the classroom.

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3. Stretching: Relief for the body and mind

Staying many hours standing or sitting can generate muscle tension. Stretching not only relieve physical pain, but also promote mental relaxation.

Recommended stretching exercises:

Neck and shoulder stretch:

• Tilt his head to the side, carrying the ear to the shoulder. Keep the position for 10 seconds and change side.
• For the shoulders, carry both upwards as if you would like to touch your ears and then your coup. Repeat five times.

Back stretch:

• Sit in a chair and cross your arms over your chest. Slowly turn the torso to one side and then to the other. Keep each side for 10 seconds.

Leg and feet stretch:

• While you are standing, rest a leg on a chair and stretch the back of the leg keeping your back straight. Keep the posture for 10-15 seconds and change legs.

These exercises can be done during the breaks between classes or at the end of the day.

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4. Relaxation techniques with visualization

Guided visualization is a technique that allows you to reduce stress by imagining a relaxing place or situation.

Quick display exercise:

1. Sit in a quiet place and close your eyes.
2. Imagine a place that transmits peace, such as a beach, a forest or a meadow.
3. Focus on the sounds, colors and sensations of that place.
4. Keep this image for three to five minutes, breathing deeply.

This exercise is ideal before starting a demanding day or at the end of the day to clear the mind.

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5. Body scan: Relaxation in minutes

He Body scan It is a technique used in progressive relaxation. It consists of directing attention to different parts of the body, identifying and releasing the accumulated tension.

Body scan exercise:

1. Sit or lie in a comfortable place.
2. Close your eyes and focus on your breathing.
3. Start focusing on the fingers of your feet, identifying any tension and releasing it with each exhalation.
4. Keep up slowly by the body: feet, legs, hips, abdomen, back, shoulders, arms, hands, neck and face.
5. Once you have traveled the whole body, take a time to feel the general relaxation before opening your eyes.

This exercise is ideal to do before sleeping or after an exhausting day.

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Conclusion

Teaching stress is a reality, but it does not have to become an overwhelming burden. Incorporating relaxation exercises in the daily routine can make a big difference in the quality of life and in the way the classroom challenges face. From deep breathing to mindfulness and stretching, each technique can adapt to the needs and time availability of each teacher.

Dedicating only a few minutes a day to these practices can help improve concentration, reduce anxiety and promote general well -being. Ready to start? Your body and mind will thank you!