3 simple stress management techniques you can do anywhere…
Stress is inevitable and unfortunately a common phenomenon. However, the issue is not in stress itself but the inability to manage stress effectively so that an individual can develop a balanced lifestyle that brings to light their full potential. Stress is linked to a variety of ailments such as ulcers (personal experience), high blood pressure, low immune system, cancer and more. If you are serious about managing your stress and saying goodbye to illnesses then continue reading this article and lets create the healthy balanced person you were designed to be!
When you stress, 3 chemicals are released in your body: Stress Equation
Adrenaline + Cortisol + Morphine = Fight/ Flight or Freeze.
Many people are on medication due to stress because the more your stress, the more you use these chemicals, which depletes the serotonin in the brain and leads to aspects such as depression, anxiety and phobias. Your brain functioning is reduced which affects your work performance and general way of life. Being aware of your stress levels and how you are currently managing your stress is something vital to consider because is order to establish balance and create success in your invested areas of life, you have to start with learning about yourself so you can evolve past the unconscious baggage that is holding you back.
What I am offering you to consider, is to not relocate to a remote island where no stress exists because this is not life and YOU serve a huge purpose, so don’t go disappearing now! But what I do suggest is to learn to manage stress. Stress will always be there if you let it, and it is your choice as to how to manage it.
I hope these 3 holistic techniques help you become more effective and efficient! Have fun, adjust and give yourself time for you.
TECHNIQUE NUMBER 1: Alternate Nostril Breathing (Nadi Shodhana Pranayama)
This technique is great because it asks you to move away from your cognitive thought processes of stress and to rather be present with your breath which creates a physiological reduction in stress immediately!
- Neurolink research has shown that by balancing your left and right hemispheres of your brain, you are helping your left and right hemispheres become more fit by simultaneously working together rather than “homolaterally.” This will help you become faster and smarter learners or employees.
- This technique creates relaxation, clarity of mind and concentration, so this is brilliant if you are working for long hours.
- Research done by Brown and Gergarg (2005) shows that this breathing can positively affect the “autonomic nervous system, heart rate and cardiac vagal tone.”
- Sit in a comfortable seated position, this can be on your chair, at your desk or crossed legged on the floor. Listen to your body and do what works for you. Remember to keep your spine upright.
- The hand position: Allow for your left hand to rest on your left knee with the thumb and index finger touching (chin mudra). With your right hand, place your index finger and middle finger gently in-between the eyebrows; these fingers will stay here throughout the breathing. Your thumb and ring finger will be the fingers that gently control the breathing through the nostrils.
- How the technique works: Now that you have your posture and fingers placed gently on your face, allow yourself to close your eyes and detach from the outside world for this short period of time. Now, block your left nostril with your ring finger and inhale through the right nostril. Block the right nostril and exhale through the left nostril. You then breathe through the left nostril (the thumb is still closing the right nostril) and then close the left nostril and exhale through the right nostril.
- Once you have the rhythm going, practice on inhaling through the right nostril for one, hold for four and exhale for two. Continue this breathing for 5 to 10 rounds.
- Recommendations: Once you have mastered this 1; 4; 2 breathing. Start to breath in for 2, hold for 6 and exhale for 3.
- Remember: Change happens with practice, give yourself 5 minutes a day. You can even sit in your car before you go into the office. You can do this anywhere. Trust me, this ancient technique works!
TECHNIQUE NUMBER 2: Humming Bee Breath (Bhramari Pranayama)
This technique is brilliant, why? well it asks you to move beyond your overthinking and that voice in your head. You will see that you actually can’t think when you do this technique because you are giving your mind something else to focus on. How great is that, to give your mind a break?
- This technique is brilliant to release stress, anxiety, anger and cerebral tension.
- This can also help if you suffer from insomnia and can help reduce blood pressure.
- Oh, and for all the singers and actors out there, this also strengthens your vocal folds so this is great to do before a show!
- Sit in a comfortable seated position. Again, you can do this seated on the floor, in a chair or sitting in your car. Remember to have your spine nice and straight.
- Your face is relaxed and your lips are gently closed with your teeth slightly parted and jaw relaxed.
- How the technique works: Raise your arms with your elbows bent and use your index finger or middle finger to gently plug your ears. Alternatively you can block the flaps of your ears without inserting your fingers into your ears. You then close your eyes and allow your eyes to focus on the point in-between your eyebrows. Then breathe in and as you breathe out make a loud humming sound, and continue this breathing. The humming sound is gentle and smooth. Continue this humming for 5 minutes and experience the relief.
- Recommendations: Once you have mastered this technique for 5 minutes, challenge yourself and work towards 10 minutes.
- Once again, I encourage you to practice this. Give yourself a week and do this everyday and notice the changes.
TECHNIQUE NUMBER 3: Mindfulness walk outside
Allowing yourself to self-develop opens up the space for you to explore what works for you and what does not work for you. How are you managing stress right now? is it working? if not, then I invite you to be mindful of that and explore other avenues, perhaps this technique is a starting point for you.
- Martin Seligman is the pioneer of Positive Psychology and encourages the concept of “gratitude.” This is such a ‘rock and roll’ concept because you literally take some time to be thankful for your surroundings. Results have shown an increase in happiness and decrease in stress.
- Not to mention, standing up and moving around, helps speed up information processing between 5% to 20% compared to sitting down.
- During your lunch break for example, give yourself 10 minutes to take a relaxed walk outside. Allow yourself to detach from overthinking about your workload, by focusing on your surroundings. Smell a flower, notice the colour walls around you, listen to the sounds and just be present with your environment. Give your five senses a nice relaxing bubble bath!
- By shifting your awareness away from your thoughts and concentrating on stimuli around you, this is the first step to achieving meditation.
- If this all sounds like a bunch of ‘gobbely-gook,’ I dare you to try it anyway. The worst thing that can happen is you get some fresh air.
IMPORTANT NOTE: If you are interested in improving employee effectiveness in the workplace read up on Cary Cherniss and Daniel Goleman’s academic article called Bringing Emotional Intelligence to the Workplace.
Keen for more relaxation and balance? Contact me and arrange one of the following:
- Book your holistic self-development package and work through many tools such as the Brain Profile assessment where we will unpack your stress, exercise, brain fitness, sleeping patterns, diet and more. Once you have an idea of where you are, we will work together to improve your wellbeing and create a life you love!
- Set up a private yoga session where we can work on depression, stress and anxiety techniques and asanas as well as concentration and mindfulness tools.
- Start your Hypnotherapy journey and rewire your attitude! We can work on a variety of topics such as stress, anxiety attacks, depression, sleep disorders and much more.
- Keep your eyes peeled for when the next stress detox workshop is coming up. I invite you to like my Facebook page and follow my Instagram account to be kept in the loop at Light Up Within.
- Finally, send me an email on email@example.com and make contact with me personally. Let’s see how I can serve you!
I would love to hear what you think about this post in the comment bar below. Do you have any stories that you would like to share? Have you tried any of these techniques and what are your insights? I look forward to hearing your beautiful thoughts and to learn more about you! Love and light <3 Jean