As much as we all need one, there is no cure for stress. No matter how many stressful situations we overcome, there will always be more to deal with.
The key to living stress free is learning how to manage your stress levels through simple breathing exercises and muscle relaxation techniques. Consistently practicing these techniques will lower your stress levels, help you think clearer in stressful situations and reduce your risk of serious, stress related health issues.
Breathing Exercises
Breathing exercises effectively reduce stress levels. As you slowly fill your lungs with air, you assist your circulatory system in pumping blood more efficiently to every part of your body. This helps clear your head and calm your nerves.
- Sit down, or lye down in a relaxed position. Allow your limbs to stretch out by not crossing your arms or legs.
- Once in your relaxed position, begin focusing on your breaths. Breathe in through your nose, and out through your mouth.
- Fill your lungs with each breath, but don’t force the air in or out.
- Breathe in slowly for five seconds, and let the air out for five seconds.
- Continue this exercise for three to five minutes, or until you feel calm and collected.
When you notice you are getting tense, take a few minutes to breath. After this brief exercise, you will be ready to tackle your most stressful tasks.
Muscle Relaxation
You may not realize it, but when you are stressed your muscles are tense. This is a response to our “fight or flight” instinct. In stressful situations, our muscles are tense and ready to spring into action.
People who are commonly stressed may experience pain in their back, neck or shoulders, and often have restless nights due to their tense muscles.
- Face: flex your eyebrows and push them together; hold for three seconds and release.
- Neck: Slowly tilt your chin toward your chest, hold for three seconds, and then slowly lift your head.
- Shoulders: Flex your shoulders into a shrug, hold for three seconds and relax.
- Chest: Breathe deeply into your diaphragm until your belly and chest feel full of air, then slowly breathe out.
- Arms: Reach out to the sides with your hands flexed in fists, slowly release the fist until your hands are completely open, then relax.
- Legs: Flex your toes away from your body for three seconds, flex them toward your body for three seconds and relax.
What relaxation techniques do you practice? We’d love to hear about them in the comments below.
Stress can lead to serious physical and mental health issues. If you are experiencing unexplained physical pain, anxiety or depression, please come visit us at Mountain Peaks Family Practice.