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Launching Relax Zone: Czech and English guided mindfulness and relaxation exercises

Relaxation exercises in Czech and English are suitable for everyday life and both for beginners and advanced learners. We want to use them to give people a helping hand in reducing stress, training concentration, dealing with sleep problems or recurring anxieties. 

The Relax Zone is available to Soulmio clients as part of the preventative Mental Wellness care. To ensure that the doors of relaxation and mindfulness don't remain closed to you, you can find one of the short and effective relaxation exercises available in this article.

Reducing stress and anxiety even without a therapist

Online sessions with a therapist are widely used by Soulmio clients. Long-term prevention represented by the so-called Mental Wellness is the second essential pillar of the Soulmio program. It is this preventive part that the Relax Zone extends. 

"Our clients and therapists directed us to the idea of guided mindfulness and relaxation exercises. In fact, topics often repeated in online sessions can also be addressed largely in a preventive and independent way. It is not always necessary to wait for the capacity of the therapist," Simona Zabrzova, founder and CEO of Soulmio, introduces the idea of relaxation to companies. 

What is RELAX ZONE:

  • guided audio relaxation, mindfulness, and meditation exercises primarily from Soulmio counseling psychotherapists,
  • they are designed for corporate environments to include people who are still very far from this area,
  • Relax zone extends the preventive part of mental health care, i.e., Mental Wellness,
  • short and practical exercises of 5 to 15 minutes,
  • they are suitable for beginners and advanced practitioners,
  • focusing on reducing stress and relieving anxiety, improving concentration, relaxation, better sleep, and promoting positive thinking.

The recordings will be accompanied by interviews, articles, tips, and advice on navigating through the world of meditation and relaxation.

Czech and English guided relaxation and mindfulness exercises

"There are plenty of meditation apps. But only our Relax Zone offers audio exercises in Czech distributed and supported by the employer", says Janina Dvorakova, Brand & Content Director at Soulmio, highlighting one of the main advantages of Relax Zone. 

"It is important for the listeners to completely loosen up while relaxing. They need to have the language under their skin, so to speak, and not overthink about it. The exercises are also spoken in English so that our foreign and non-Czech speaking clients can also benefit from them," adds Dvorakova.

Experienced psychotherapists and mindfulness trainers for companies

The exercises in the Relax Zone were designed and arranged by psychologists and therapists who provide individual sessions to clients within the Soulmio Psychological Counseling. 

"Every exercise we use in the Relax Zone is based on what we have tried in our practice on ourselves and our clients. Everyone can choose just what suits them. We want clients to return to the exercises and incorporate them into their daily routine. I, for example, can draw on my experience as a psychologist, physiotherapist, and yoga instructor," says Zuzana Donathova, the supervisor of Soulmio online counseling, introducing her own and her colleagues' exercises. She guides clients through a variation on autogenic training and a seated activation exercise in a soothing voice. 

Relax Zone exercises:

  • Autogenic training
  • Jacobson Progressive Relaxation
  • Visualization
  • Square breathing
  • Mindfulness sound meditation
  • Mindfulness STOP technique
  • Mindfulness exercises for finding motivation
  • Mindfulness exercises to restore self-esteem 
  • 5P Relaxation Exercise
  • and more

Why mindfulness?

We are betting on stress reduction through mindfulness in Relax Zone because we can see its growing popularity in the Czech Republic and abroad. And even among people who are otherwise skeptical about relaxation and meditation. 

Mindfulness exercises are guided by Jitka Pouzarova and Olga Zimmermann. Both of them successfully use mindfulness in their work with corporate clients. Olga Zimmermann is a corporate psychologist, coach, and facilitator. In the Relax Zone, she helps clients use reflective exercises to regain motivation, restore self-confidence and build the mental resilience needed in difficult times.

Just another productivity tool? Not really.

Jitka Pouzarova, mindfulness and MBSR (Mindfulness-Based Stress Reduction) trainer, says about the growing popularity of mindfulness in the workplace: 

"Unfortunately, mindfulness can sometimes be treated as just another tool to make people productive even more. Everyone hears the keywords to manage stress better, focus better, be more creative, etc. All of these things can happen, but they also don't have to. That's the hook and the magic of mindfulness.

On the benefits of mindfulness and the tendency to quantify them, she adds: "We can't expect that XY mindfulness sessions will increase, f.e., the ability to concentrate by XY percent. It doesn't quite work that way. Although we might wish it did. In fact, there are already companies where they have measured the ROI of the impact on efficiency, loyalty, etc. But whoever understands that mindfulness is first and foremost a gift of the possibility of human development with all its facets, which we may or may not offer to our employees and they may or may not accept, I think they'll win." 

Let's peek in: Box Breath

This technique is used by military units such as SEALs to focus the mind quickly. You may also know it from yoga classes. It's a simple exercise to help you calm down fast. You can also try it with your eyes open and standing up. You don't need to create special conditions or buy equipment for it. You have it with you all the time.

In the Relax Zone, you will be guided through box breathing by the voice of Martina Mikeskova, psychologist, supervisor of Soulmio online counseling, and yoga teacher. 

Box breathing (box breathing)

Ideally, find a place where you will not be disturbed for at least 2 minutes.

  • Sit on a chair, lie down or stand.
  • Keep your eyes closed or open. 
  • Breathe in slowly for 4 periods: 1. 2. 3. 4.
  • Hold your breath for 4 periods: 1. 2. 3. 4. 
  • Exhale for 4 periods: 1. 2. 3. 4.
  • Hold your breath for 4 periods: 1. 2. 3. 4. 
  • Repeat the inhale-hold-exhale-hold cycle for at least 2 minutes. You can go longer. 
  • Breathe at your own pace.

If you are interested in the Relax Zone and would like to learn more about the Soulmio Program, feel free to contact us. We'd be happy to introduce you to how to take care of employee wellbeing and look after your employees' mental health too.

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