Stress Management

4 simple ways to reduce stress

  1. Exercise

Exercise is one of the best ways to reduce stress and improve your overall health. Remember- there are MANY different ways to move your body. Maybe you enjoy the feeling of lifting weights or maybe you feel more at home in the yoga studio. It doesn’t matter what you do for exercise, just that you find some way to move your body regularly.

Tips for success: Find something you LOVE doing. If you aren’t sure yet, start by trying a bunch of different things. Group classes are a great way to test the waters.

Short on time- try a 5-minute walk around the neighborhood on your lunch break. Every little bit counts!

2. Breath Work

Did you know that one of the fastest ways to affect your nervous system is through your breath? There are many different breathwork practices that are great for reducing stress. Two of my favorites are (both done through the nose only):

  1. Square Breath: Inhale for the count of 4, hold your breath for the count of 4, exhale for the count of 4, and then hold empty for the count of 4. Repeat a minimum of 5x

  2. Long exhales: Take a slow inhale and count how long it takes you to breathe in. Then, try to slow your exhale so that it is longer than your inhale. Continue with the breath and see if you can get your exhale to be as much as twice as long as your inhale.

For both of these, it is important not to strain. If it feels too hard, reduce the length of breaths or holds.

3. Gratitude Journal

There are numerous studies demonstrating the positive effects that gratitude has on our overall well-being and happiness. What are you grateful for? Take a few mins every day to list out the 5-10 things you are grateful for each day. This could be a quick bulleted list or something you take a bit more time to explore.

Tips for success: have your journal by your bed and take the last few mins before going to sleep to write out what you are thankful for. This has the added benefit of reducing screen time before bed.

4. Yoga Nidra

Sometimes we really just need to really slow down and restore ourselves. Yoga Nidra is an ancient practice designed to systematically relax the mind and body. The best part? All you have to do is lay back, listen, and follow the cues! Best times to practice: In the afternoon for a little “pick me up” or before bed (especially if you have trouble falling asleep)

CLICK HERE for a 25 min recording