Sometimes when we have been stressed for a prolonged period of time it can start to feel normal and we forget that we have tools to relieve stress that are available anytime we need them.  The best part is those tools to relieve stress can be free. That doesn’t mean it’s easy, but they can be helpful if we can tap into them.

  • Breathing to Relieve Stress

Diaphragmatic breathing (a big, deep belly breath) is known to lower blood pressure and heart rate, ultimately relieving stress.  But many of us don’t naturally take a deep breath.  Take a moment to try to focus on breathing into your belly and letting it expand versus breathing into your chest and letting your shoulders rise.  Try placing one hand on your stomach and another other on your chest.  When you inhale you are looking to feel your stomach rise before your chest.

Or count your breath pattern.  You can also pick a variety of rhythms, but one that has been researched is to inhale for a count of five and exhale for a count of five.  Play with that pattern until you feel yourself start to relax.

  • Mediation Calms the Mind & Can Relieve Stress

Meditation is good for us (groan).  It’s not my first go-to.  I find it so challenging I get frustrated.  Sounds like I might need to meditate, right?  I like to be open minded and broad about what meditation means.  Here are some suggestions that might help you.

  • First of all, I’d consider either of those two breathing exercises a meditation (so you can sometimes use two tools together).
  • You can find an app you like that guides you through mediation. I like Deep Sleep with Andrew Johnson.  He’s got a Scottish dialect.  It’s worth it just for that quite frankly.
  • You can repeat a mantra. Select two to three words you need to hear and just say them to yourself over and over for two, five, or ten minutes.
  • Be present. When you have to do a mundane task that is annoying, concentrate on it.  If you are washing the dishes, notice the temperature of the water and how the soap suds feel.  Make a note of where your weight is in your feet as you stand by the sink.  Remind yourself this task is important.  It is how you feed your family again on clean plates.

  • Movement Relieves Stress

I love side bending. It feels great and relieves stress!

Obviously, this is my favorite choice for stress relief.  Movement not only relieves stress, it boost our mood and helps us sleep.  The choice of what move to do is also so broad.  If you’re really feeling stressed you can power walk, run, or invest in a punching bag and gloves.  Or maybe you simply need to get out for a leisurely stroll.  You could also do simple stretches like bending sideways, rounding forward, bending back, and twisting the torso.  Moving the muscles of the trunk, according to research at the University of Pittsburgh, will relieve stress.

If we are doubling up on tools, breathing moves those muscles too.  So focusing on the breath while you move…well, now that’s just a way to calm yourself right down!

Enjoy and feel free to share other tips that help you relieve stress.

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