Stress is inevitable in all types of modern life, hence that doesn’t mean you must sit or lying down. You can take regular proactive measures to relieve stress and prevent it from negatively impacting your health.
Exercise is one of the best ways to alleviate stress and anxiety. It benefits your body, but you’re too busy and stressed to incorporate it into your routine. Wait a second — there’s excellent news regarding exercise and stress. Virtually any exercise, from aerobics to yoga, can relieve stress.
Here, we will discuss these exercises.
Deep Breathing
Deep breathing is an easy and effective relaxation method focusing on deep and cleansing breaths. It’s simple to learn, can be practiced practically anywhere, and offers a rapid way to get your stress levels in check.
Deep breathing is the foundation of many other relaxation techniques. It can be paired with other calming techniques like aromatherapy and music. Apps and audio downloads can assist in the process, but a few minutes and a quiet space are essential for optimal results.
Relax Your Muscles
You may feel strain or tension in your muscles when you are nervous. This muscle stress can make your worry more challenging to manage in the moment you’re feeling it. Reducing the tension in your muscles can frequently lower your anxiety levels.
To rapidly relieve your muscle tension during anxious moments:
- Sit in a cozy and relaxed place. To maintain proper breathing, close your eyes and focus on inhaling through your nose and exhaling through your mouth.
- Use your hand to make a tight fist. Keep your fist clenched.
- Squeeze your fist and hold it for a little while. Take note of all the stress in your hand.
- Slowly open your fingers and pay attention to your feelings. You may observe a sense of tension leaving your hand. Finally, your hand will feel lighter and more at ease.
Keep tensing and releasing numerous muscle sets from hands, legs, two shoulders, and feet. You may wish to move up and down your body, tensing different muscle groups. To avoid further aggravated injury, avoid tensing your muscles in areas of your body where you’re hurt or in pain.
Yoga
Yoga is a mind-body disciplined that including various moving along with stationary poses. It naturally provokes the body’s relaxation response and reduces people’s sensitivity to stress.
According to research yoga is different from other types, and its primary goals are mental and respiratory control. It can also enhance interoception, body signal sense, mindfulness, self-compassion, and spiritual well-being, which can alleviate stress. Trauma-Sensitive Yoga is a popular type of yoga.
A study showed that trauma-sensitive yoga significantly reduced PTSD symptoms, with effects comparable to established psychological and medicinal methods.
Tai Chi
Like yoga, tai chi consists of self-paced, flowing body motions and breathing exercises. This martial art-based movement is known for its ability to calm the mind and condition the body, making it an effective stress relief method.
According to recent research, this mind-body exercise has many health benefits:
- It can help increase bone density,
- Lessen blood pressure
- Boost the immune system
- Ease symptoms of situations like heart failure, arthritis, and fibromyalgia.
Another advantage is that learning dance moves is an accessible activity for all ages, as it can be practiced anytime and anywhere.
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