Stress Relaxation Techniques You Can Do While On The Go
As simple as it sounds, one of the most effective stress relaxation techniques is to just take a deep breath…just breathe…
Quite honestly, I have found it to be the ONE relaxation technique that brings about the quickest stress relief, and can be utilized anytime you are coping with stress.
For as stressful and challenging as life can be, how comforting to know that one of the best stress solutions is one that the body does so naturally...just breathe.
Why bother with stress relaxation techniques?
or anxiety, the body’s natural response is to breathe less deeply and more quickly. These responses are normal for the sympathetic nervous system, or the
“fight or flight”
Functioning out of the relaxation response, or parasympathetic nervous system, gives the body a chance to rest
and rejuvenate…to be in balance. It is when the body spends more time in balance that we function the best.
The benefits of invoking the relaxation response MORE often throughout each day are important:
- Increases oxygen intake
- Increases the release of toxins
- Increases over all health functioning
- Increases energy
- Increases focus and concentration
- Increases productivity
- Reduces anxiety
- Reduces heart rate
- Reduces blood pressure
- Reduces fatigue
- Reduces muscle tension and pain
The body can’t run out of both “systems” at the same time; it’s either from the sympathetic (stress) or parasympathetic (relaxation).
The more you can give your body a chance to relax by operating out of the relaxation response, the better you will be able to manage your stress, and improve your health.
Stress relaxation techniques for healthy breath work
Simply put, taking a few slow deep breaths will automatically shift you from the stress response into the relaxation response.
My basic caveat with any relaxation technique is to:
“meet yourself where you are at”.
So, if doing any stress relaxation techniques feel like they are too much work or actually add to your current stress or anxiety, then modify it to the point that you can start to feel relaxed while doing it.
Ideal body position for healthy breath work:
The most important stress relaxation technique to keep in mind is to be relaxed…don’t create more stress for yourself by being in a position that makes you uncomfortable.
If standing or sitting,
If lying down,
- Be aware of your body posture
- Keep your spine as straight as you can, or as is comfortable
- Have both feet flat on the floor
- Make sure your body is in a comfortable position
- If possible, place a pillow or blanket under the back of the knees to reduce any pressure on the lower back
- If lying on the back is not possible, it’s okay to be on your side
Healthy deep breathing guidelines
Everyone has his/her own unique breathing capacity that will feel natural as you inhale; don’t push yourself beyond this point.
Each breath should be done slowly. It might be helpful to count slowly up to your own capacity, i.e. the usually range is 3-6 seconds.
The number of seconds it takes for you to inhale should be the same amount of seconds for the exhale. The goal is to have the same slow rhythm on the inhale as the exhale.
Stress relaxation techniques for healthy deep breathing
- Place your hands on your belly so your hands cover the belly button area.
- As you begin to inhale, you can actually see your belly “push” away from the body.
- You can see your hands being moved away from the body when this is being done properly. Initially, if it feels awkward you are probably doing it correctly.
- Breath in slowly and gently to the count that is comfortable for your body (usually between 3-6 seconds).
- The exhale should also be slow and gentle and be done to the same count as the inhale.
- As you exhale, the belly comes back in towards your body.
You can see your hands come back towards your body. At the end of the exhale, try to release all the air that is in the lungs before you begin your next breath
Number of repetitions
Try to allow yourself time to do 3-5 repetitions of the inhale/exhale cycle. Or, continue to do healthy deep breathing until you can physically feel your body relaxing and less stressed.
Help is on the way
It is important to become more aware of your reactions to the stressors in your life. And, it is equally important to become aware of stress relaxation techniques that you CAN
and WANT to integrate into your life to create more balance.
We breathe without thought throughout the minutes of each day.
Now, you can be more in control over HOW you are using your breath to bring balance, rest, and rejuvenation to control your stress.
Share Your Tips, and Ask Questions Too
There are lots of ways of reducing stress. If you have discovered a way that works for you, please share it here. Or, if you have a question about ways to reduce stress, I am glad to answer them here.
What Other Visitors Have Said
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How can release stress by doing simple relaxation techniques? Not rated yet
How can I release stress by doing simple relaxation techniques?
Mark, thank you for the question. The intent of stress relaxation techniques is …
Parasympathetic response to stress Not rated yet
Can you explain more about the parasympathetic response to stress? Thx.
With pleasure. Thank you for asking. Both the stress response (sympathetic …
Chief cause of stress? Not rated yet
I feel like I don't really understand what causes my stress. What do you think is the chief cause of stress? Thx.
Joe, thank you for the question. …
best inhale exhale ratio relaxation Not rated yet
What do you think are the best inhale exhale ratio for relaxation?
I don't think there is a "specific" ratio for the best inhale/exhale ratio. …
Does everyone have stress in their life? Not rated yet
Does everyone have stress in their life, or is it just me?
Yes, everyone has stress in their lives. It is a natural part of being a human. As …
Benefits of squeeze ball Not rated yet
I'm thinking about buying a squeeze ball, but I need to figure out if it can help me or not?
Thank you for your question. I'm not clear on what …
Emotional seizures? Not rated yet
My adult son had his first seizure activity when he was 32, about 5 years ago now. It occured shortly after his father was diagnosed with cancer. He …
Can listening to music cause stress? Not rated yet
I listen to a lot of different kinds of music. Does that cause stress?
Thanks for the question, Mary.
My honest answer is, "Yes, if it causes …
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