5 Exercises To Release Stress
In today's fast-paced environment, stress is almost an inevitable part of life. Yet, managing it doesn't require complex solutions. This article presents five straightforward but potent exercises designed to alleviate stress by harnessing the power of breath and movement. These methods are not only easy to integrate into daily routines but also scientifically backed to improve mental and physical health by releasing tension, enhancing focus and reducing the activity in our minds.
Stress and Breathing
Stress provokes a change in our breathing patterns, leading to rapid, shallow breaths that signal to our brain an imminent danger. This response exacerbates stress, potentially causing energy depletion, inflammation, and illness. Fortunately, we can break this cycle by altering our breathing patterns, which has an immediate and beneficial effect on our heart rate, heart rate variability (HRV), blood pH, and carbon dioxide (CO2) levels, among other physiological markers. Breathwork has an immediate physiological effect, whereas practices such as mindfulness meditation may take longer to manifest benefits. A recent study by Stanford University concluded that breathwork improves mood and physiological arousal more than mindfulness meditation, making it an efficient tool for anyone. You don’t need a background in yoga, meditation, or sports to benefit from breathwork. The entry barrier is very low, making it a universally accessible tool.
Global Mental and Emotional Health Crisis
In Switzerland, a quarter of the workforce is at risk of burnout, with similar data available for Europe. Currently, it can take up to 6 months to secure a therapy spot. The global mental and emotional health landscape, compounded by barriers to accessing therapies, demands interventions that are both accessible and scalable. Breathwork, a practice that combines breathing exercises with physical movement, stands out as an effective and readily available solution to this challenge.
Five Effective Exercises to Relieve Stress
Shaking with Slow Breathing
Shake the whole body vigorously while breathing slowly through the nose. It's what all animals do in nature after every stressful situation; they shake it all off. We can do the same. This simple yet profound practice helps to release muscular tension and recalibrate the nervous system, promoting a sense of calm and well-being.
Time: 2-3 minutes
Slow Breathing: 4-8-8-4 Breathing
Slow breathing, characterized by extended exhales and deliberate breath holds, effectively activates the parasympathetic nervous system, responsible for relaxation and recovery. This supports enhanced cellular respiration, reduces blood pressure, and slows the heart rate, creating a profound sense of calm. It can also boost athletic performance by improving VO2 max, demonstrating its benefits for both mental and physical health.
Inhale through the nose for 4 seconds
Hold inner retention for 8 seconds
Exhale through the nose for 8 seconds
Hold outer retention for 4 seconds
Repeat
Time: 3-5 minutes. Adjust the ratio to gently experience air hunger.
Mini-Breathholds
By momentarily holding the breath, levels of nitric oxide (NO) accumulate within the nasal cavity, while carbon dioxide (CO2) concentrations mildly rise in the bloodstream. These changes are beneficial, as both gasses significantly contribute to dilating the airways, enhancing blood circulation, and optimizing the delivery of oxygen to the body's cells, thereby supporting overall respiratory health and efficiency.
Normal breathing through the nose for 10 seconds
Exhale fully through the nose
Hold breath out for 10 seconds (pinch your nose)
Repeat
Time: 3-5 minutes
Cyclic Sighing
Cyclic sighing is a rapid way to calm yourself. Many people can do it about three times in a row and see immediate relief from anxious feelings and stress. It serves as an effective means to alter one's current emotional or mental state, fostering an immediate sense of tranquility and relaxation.
Inhale through the nose until lungs are halfway full
Pause briefly
Take a second inhale through the nose to fill the lungs
Slow exhale through the mouth
Time: 3 repetitions. Ensure the whole exhale is at least twice as long as the inhale.
Breath-hold Walking
This exercise activates the diaphragm and strengthens respiratory muscles. It efficiently quiets the mind. If possible, perform this exercise outdoors to also reap the benefits of exposure to nature.
Take a normal breath in and out through your nose
Pinch your nose
Hold your breath out and walk for 15 paces
Stop walking and resume slow and light breathing through the nose for about 30 seconds
Repeat
Time: 3-5 minutes
Why Breathing Works
Breathing exercises to relieve stress activate the parasympathetic nervous system, which is responsible for regulating the body's rest and digest functions. As a result, heart rate slows, blood pressure decreases, digestion improves, and the mind begins to unwind and relax. Consistent breathwork practice is an effective tool for shifting focus away from excessive mental activity, reducing stress, and enhancing relaxation and recovery.
