5 Simple Exercises and 5 Minutes Can Relieve Stress

Whether we are doing something that is joyful or miserable our bodies can experience stress.  For example, planning a wedding or birthday celebration can be joyful to our emotional bodies, while our physical bodies undergo stress.  In fact, we don't have to be doing anything at all; our bodies experience stress simply because we exist. According to the Mayo Clinic, “Stress is a normal psychological and physical reaction to the demands of life.” Between the combination of external forces (life’s demands) as well as internal expectations (our should’s and To Do’s), our bodies can spend more time in a stressful state than not. Is it possible to invert this ratio?

Obviously, one thing we can do to reduce stress is eliminate, or at least decrease, the factors that cause it. Most of us have room to substantially simplify our lives. Maybe we don’t engage so often with negative influences including unpleasant media, angry people or overly hectic schedules. Imagine creating a To Do list which is prioritized by things you actually enjoy!

To counteract the effects of stress, and to create more balance in our lives, many have discovered relaxation techniques such as yoga, tai chi, and meditation.  These practices allow us to relax our minds while nurturing or resting our bodies. But what do you do if you find yourself feeling stressed and have to skip your meditation class or don't have the time or space to dive into a Sun Salutation?   

Since stress can overwhelm you at any time or place, I am offering five techniques you can do that are simple, quick and require no props.  You can do these exercises independently or in various combinations.  Maybe you take just five minutes for yourself and do them all!

1. Focus on your heart.  Close your eyes and bring your awareness to your heart or heart chakra. You can do this intentionally, with an inner gaze, or literally place your hand(s) over your heart.
2. Take a deep breath.  Take slow, deep inhalations through your nostrils, perhaps to a count of six. Slower exhalations can move through your nostrils or mouth. Experiment with various slow breathing patterns, making sure to breathe all the way down to your belly while expanding it.
3. Relax your jaw.  Open your mouth and stretch out your jaw until it softens. Allow yourself to make as many funny faces as you can. If nothing else, you might conjure up a chuckle from yourself or someone watching you.
4. Depress the center of your palm.  Using the thumb or forefinger of one hand, depress the soft concave center of your other palm and simply hold it there for a few moments. In hand reflexology, the center of the right hand represents the liver, while the left represents the stomach – both areas that are easily affected by stress.
5. Pray or chant. Recite the words to an inspirational prayer, such as the Serenity Prayer or Lord’s Prayer, or invoke your own.  The rhythm and sound of your voice while chanting can be soothing to your soul and distracting to your mind.

Although it may not be possible to completely eliminate stresses from our lives, it only takes a little time and willingness to nurture ourselves through them.  

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