6 Super Simple Steps to Reduce Stress
NOTE: I originally wrote this blog in 2017, but it seems even more appropriate now with the stress and anxiety brought on by the pandemic. My hope is that it brings you a bit of relief in your even crazier day.
It seems like we are all running 120 miles per hour, every hour…every day…every week…every month.
The number of responsibilities on our plates continues to mount. We feel stuck and can’t seem to get ahead at work or at home. We’re pulled in too many directions and don’t know what to do about it. We just want a minute to ourselves! But we hit the break room (a.k.a. kitchen) instead, pouring another cup of coffee to make it through the day.
Instead of reaching for coffee to give you a boost, allow your breath to actually soothe your body and mind and in the process reduce your stress.
First a little background…
Typically, we are not aware of, or in control, of our breath. It just happens on its own as it reacts to life’s events. These events tend to stimulate our sympathetic nervous system (aka the fight or flight part of our nervous system).
Stressful life events trigger our fight or flight response.
The activation of this part of our nervous system tends to increase heart rate and blood pressure, tense muscles, shorten attention and increase sweating. All great things if you are running a race. Not so much if you are trying to relax, even just a little bit.
The great news is that we can take control of our breath anytime we want. By consciously slowing down and controlling our breath, even for just a few minutes, we can begin to release the tension and stress brought on by everyday life.
Here’s why this works….
Consciously slowing the breath stimulates the parasympathetic nervous system (aka the relaxation part of our nervous system). The benefits of this are huge: a general calming of the body and mind including a reduction in heart rate and blood pressure, increased clarity and attentiveness, reduced muscle tension, increased self-confidence and reduced anxiety.
I could go on, but I think you get the picture. So how do you actually do this?
Here’s a simple approach:
1. Schedule two 3-minute breaks in your day, one in the morning one in the afternoon. Put it on your schedule. Seriously, put it on your schedule.
2. Turn the phone(s) and computer screen off. Close your door if you have one.
3. Lean forward and put your elbows on your desk, a counter or a table. Try to keep your back as straight as possible.
4. Plug your ears with your fingers and close your eyes. Don’t crush your ears; a gentle pressure is all that is needed.
5. Now just LISTEN to your breath. Make it resonate in your head so you can hear it. It may sound a little bit like Darth Vader.
6. Relax your jaw and shoulders and just breathe slowly for 3 minutes.
That’s it. Really. It is just that simple.
I guarantee that if you do this consistently for a week you will begin to notice a difference in your stress levels. Six minutes a day is all you need.
Your breath is your single biggest tool to combat your stress. It is up to you to use it to your advantage… or you can continue to allow your breath to stress you out.
What do you have to lose? Give it a try.