Natural Stress Relief
Exercising is one of the best ways we have
to reduce stress in our lives. Follow a few step by step instructions to learn
how to exercise your way to a better you.
Managing your stress levels through
physical, spiritual and mental exercises takes a bit of practice, but the
rewards can be great if you stick with it. Physical exercise is a very
effective way to reduce stress. When we exercise, our body releases endorphins
which create a natural feeling of well being. Your exercises don’t have to be
extended or part of a vigorous routine; you can enjoy the benefits of simple
stress relieving exercises in minutes each day.
Stress Relieving Exercise # 1: Walking
You know that walking is good for your
body, but it will also help relieve your stress levels. Choose to walk in a
natural environment, through a park or a hiking trail. Feel the air, smell the
flowers, drink in the sunshine and you will naturally begin to relax as you
walk. Walking is something everyone can do and you will reap the benefits in
your body and your mind if you spend just 15 to 30 minutes each day on a walk
Stress Relieving Exercise #2: Yoga
Practicing yoga combines spiritual, mental
and physical exercise. Your body’s strength and flexibility will improve as you
practice yoga, as will your breathing techniques. You don’t have to be a yoga
master to appreciate the benefits from a few simple yoga poses. Find the
positions you are comfortable with and practice them a few minutes each day.
Yoga is another form of exercise that is enhanced with a natural environment,
so if you can find a quiet spot outdoors to practice, your stress levels will
decrease even more. If not, cut off your phone and play soothing music as you
do your poses. Taking 10 minutes each day for a bit of yoga will have you
breathing better, walking straighter, and feeling more relaxed.
Stress Relieving Exercise # 3: Breathing
Deep breathing exercises are proven to
reduce blood pressure, but the other benefits of deep breathing relate to
stress management. Increasing the oxygen levels in your blood will help create
a calm, relaxing experience. According to The Relaxation and Stress
Reduction Workbook, you should practice these two deep breathing exercises
twice each day for 10 minutes.
Natural Breathing
*Sit or stand with your shoulders back and
your back straight.
*Breathe through your nose.
*Inhale deeply, filling your lungs
completely.
*Hold your breath for a few seconds.
*Exhale slowly. Relax your chest and your
abdomen.
Breathing Awareness
and Deep Breathing
*Lie down or sit in a comfortable chair. Your body should be as relaxed
as possible, but maintain good posture. Close your eyes.
*Pay attention to your breathing. Place
your hand on the part of your chest or abdomen that seems to rise and fall them
most with each breath. If this spot is in your chest, you are not using the
lower part of your lungs.
*Place both hands on your abdomen and
breathe. Notice how your abdomen rises and falls with each breath.
*Breathe through your nose. Notice if your
chest and your abdomen are moving in harmony.
*Place one hand on your chest and one on
your abdomen.
*Inhale deeply through your nose into your
abdomen. You should feel your abdomen rise, but your chest should only move a
little.
*Exhale through your mouth.
*Focus on the sound and feeling of long,
slow deep breaths and relax.
Stress Relieving Exercise # 4: Meditation
Meditation, or conscious relaxation,
exercises require a quiet, peaceful setting where you can be alone. Though the
benefits of meditation will significantly reduce your stress, the art of
meditation takes a little practice. Experiment with these different meditation
exercises until you find one that works best for you. For all of the following
exercises, you must first place yourself in a quiet atmosphere, no phones, no
television, and no screaming kids. Light a candle, or not, depending on your
preference.
Simple Meditation
*Sit comfortably.
*Close your eyes. Take several deep
breaths, in through the nose, out through the mouth.
*Imagine yourself on a beautiful beach or
mountain top, enjoying a spectacular sunrise. Feel the sunshine and the breeze
as it blows by you. Listen for the sounds of the water or the birds in the
distance.
*If thoughts of anything else try to enter
your mind, do not focus on them, let them go. Stay with your peaceful, private,
beautiful sunrise.
Focused Meditation
*Lie down or sit comfortably.
*Take several deep, cleansing breaths.
*Focus your attention on your toes.
Imagine the position of each toe to be warm and relaxed. Gradually imagine your
toes to be limp.
*While continuing to take deep breaths,
focus your attention on your ankles. Imagine your ankles to be tension free
until they, too, are warm and limp.
*Continue to work your way up your body,
focusing on your knees, thighs, hips, back, hands, arms and shoulders until
they are all relaxed and warm. When you reach your shoulders, imagine a
soothing massage to ease any tension you have knotted there. Move up to your
cheeks until they too are relaxed and warm.
*Enjoy your body’s complete relaxation.
Continue to take deep breaths.
The beauty of meditation is that you only
need about 10 minutes a day to help relieve your stress. Once you become more
adept at the art of meditation, you will find that you can meditate in an
environment that is not so completely disturbance free.
Stress Relieving Exercise # 4: Stretching
Stretching is another exercise that just
about anyone can do, and added to the benefits of a more flexible body is that
your stress levels are relieved with each stretching exercise. You can
incorporate stretching into your exercise routine, or let the exercises stand
alone. You need to stretch each part of your body, with repetitions of 3 times
each. Hold the stretch for 15 to 30 seconds for maximum benefits.
