Relaxation & Stress Management

Stress impacts every aspect of our lives. There are external stressors and internal stressors and honestly, stress is all in how we react to a given situation. Here are a couple suggestions for when your stress levels are too high.

1. Breathing Exercises – provide numerous benefits for the body, including oxygenating the blood, which ‘wakes up’ the brain, relaxing muscles and quieting the mind. Breathing exercises are especially work quickly so you can de-stress in a matter of a few short breaths. Practice by sitting up straight in your chair. When breathing in, pull you navel to your spine, and fill your lungs upward, thus In and Up. When breathing out, reverse it, breathing out and down. This is a reverse breathing pattern than is traditionally taught in Qi Gong and Tai Chi. It requires a unique focus to keep the breath cycle going. Try this for three (3) deep breaths to start and use the technique whenever you’re feeling stressed.
2. Meditation – taking your breathing exercises one step further, when you meditate, your brain enters an area of functioning that’s similar to sleep, but carries some added benefits you can’t achieve as well in any other state, including the release of certain hormones that promote health. Also, the mental focus on nothingness keeps your mind from working overtime and increasing your stress level.
3. Guided Imagery – It takes slightly more time to practice guided imagery, but this is a great way to leave your stress behind for a while and relax your body. Some find it easier to practice than meditation, as lots of us find it more doable to focus on ‘something’ than on ‘nothing’. You can play natural sounds in the background as you practice, to promote a more immersive experience.
4. Visualizations – Building on guided imagery, you can also imagine yourself achieving goals like becoming healthier and more relaxed, doing well at tasks, and handling conflict in better ways. Also, visualizing yourself doing well on tasks you’re trying to master actually functions like physical practice, so you can improve your performance through visualizations as well!
5. Music – Music therapy has shown numerous health benefits for people with conditions ranging from mild (like stress) to severe (like cancer). When dealing with stress, the right music can actually lower your blood pressure, relax your body and calm your mind. Here are some suggestions of different types of music to listen to, and how to use music in your daily life for effective stress management.

Rather than using just one of the techniques mentioned above, it is best to combine a few aspects, giving yourself, the chance to distress and relax.