Ease the Pressure: 9 Simple Exercises for Everyday Calm

Ever found yourself wishing you could press a "pause" button on your day? Let's face it, we all have those moments where stress seems to have the upper hand. But what if I told you that you can combat stress with exercises so simple you can do them anywhere? No gym required, no fancy equipment needed. Just you and a few minutes of your time. Intrigued? Let’s dive into 10 stress-relieving exercises that can seamlessly integrate into your daily life, making you the master of your own calm.

According to Harvard Health, deep abdominal breathing helps swap oxygen for carbon dioxide in the body. This can slow down the heartbeat and help keep blood pressure steady. ^[1] Taking deep, controlled breaths can reset your stress levels in minutes. Inhale slowly for a count of five, hold it, and exhale for five. This method not only calms the mind but also improves focus.

Progressive muscle relaxation involves tensing and then relaxing your muscles to help reduce stress and relax your body. This relaxation method has been shown to help manage stress, anxiety, and improve sleep. ^[2] Starting from your toes and working up to your head, systematically tense each muscle group for five seconds, then release. It’s like giving your body a mini massage!

A brisk five-minute walk can do wonders, offering a change of scenery and releasing endorphins. It’s a natural stress-buster that’s also great for your physical health. In fact, a 2018 study found that a quick 10-minute brisk walk can significantly improve mood in young adults compared to staying inactive, highlighting brisk walking as an effective mood booster. ^[3]

Stretching helps relieve physical tension and can be done anywhere. A 2013 study in the journal Atención Primaria found that 10 minutes of daily stretching for three months decreased anxiety, burnout, and pain. The research suggested this brief routine as a cost-effective way to enhance worker well-being. ^[4] A simple stretching routine: reach for the sky, touch your toes, or twist your torso. Each stretch can help release the knots of stress.

Guided imagery (GI) is a relaxation technique where you visualize calming and peaceful scenes in your mind to reduce stress and anxiety. One study found that GI lowered stress levels and improved mood, and specifically helped in tasks that require shifting and inhibiting attention. ^[5]  To practice guided imagery, visualize a peaceful setting, like a beach or forest. Immerse yourself in this place, focusing on the details to distract from stress and promote relaxation.

In a previous blog post, we talked about how mindful meditation can offer a range of benefits for mental wellbeing. Practicing mindfulness, even for a short period, can significantly reduce stress levels. Focus on your breath and allow thoughts to pass without judgment.

There’s a reason why stress balls have stayed popular since the 1980s. Squeezing a stress ball or doing finger stretches can relieve stress, especially if you work with your hands a lot. It’s a subtle yet effective way to relax.

According to Queen’s University, desk yoga reduces stress and anxiety, enhances focus and concentration, and improves strength and flexibility, leading to better mental health, increased productivity, and reduced physical discomfort for office workers. ^[6] Even at your desk, some simple yoga poses can help stretch out stiffness and soothe the mind. Try seated twists or gentle neck rolls.

Never underestimate the power of laughter. Watch a funny video, read a comic strip, or chat with a humorous friend to lighten the mood. Research has shown how laughter boosts oxygen intake, stimulates organs, and triggers endorphin release, helping to activate and then calm the stress response, leading to relaxation. It also eases pain, reduces physical stress symptoms, enhances mood, and can increase self-esteem by lessening feelings of depression and anxiety. ^[7]

Final Thoughts

Incorporating these stress-relieving exercises into your daily routine doesn’t have to be a chore. Think of them as your personal stress-defense arsenal, ready to deploy wherever and whenever you need. By integrating these simple practices into your day, you're not just managing stress; you're embracing a lifestyle where well-being takes the front seat. Remember, the best approach to stress management is the one that fits seamlessly into your life, turning ‘stress less’ from a goal into a reality. So, which exercise will you try first?

References:

1. Harvard Health Publishing. (2020, July 6). Relaxation techniques: Breath control helps quell errant stress response - Harvard Health. Harvard Health.
2. Xiao, C.-X., Lin, Y.-J., Lin, R.-Q., Liu, A.-N., Zhong, G.-Q., & Lan, C.-F. (2020). Effects of progressive muscle relaxation training on negative emotions and sleep quality in COVID-19 patients.Medicine, 99(47), e23185. doi: 10.1097/md.0000000000023185
3. Edwards, M. K., & Loprinzi, P. D. (2018). Experimental effects of brief, single bouts of walking and meditation on mood profile in young adults.Health Promotion Perspectives, 8(3), 171–178. doi: 10.15171/hpp.2018.23
4. ‌Montero-Marín, J., Asún, S., Estrada-Marcén, N., Romero, R., & Asún, R. (2013). Efectividad de un programa de estiramientos sobre los niveles de ansiedad de los trabajadores de una plataforma logística: un estudio controlado aleatorizado.Atención Primaria, 45(7), 376–383. doi: 10.1016/j.aprim.2013.03.002
5. ‌Zemla, K., Grzegorz Sedek, Krzysztof Wróbel, Filip Postepski, & Wojcik, G. M. (2023). Investigating the Impact of Guided Imagery on Stress, Brain Functions, and Attention: A Randomized Trial.23(13), 6210–6210. doi: 10.3390/s23136210
6. ‌ Queen’s University Professional Studies Staff. (2023, May 15). The Benefits of Office Yoga and Meditation Practices for Employees. Queen’s University.
7. Mayo Clinic Staff. (2021, July 29). Stress relief from laughter? It’s no joke. Mayo Clinic.