Stop the Stresses!

It's very easy to allow stress and tension to build up in our lives.  School, work, family, and personal troubles can make us forget to breathe, tense our muscles and indulge in poor habits.  I'm always interested in discovering new ways to take a moment out of my busy day to relax and simply be. It's not always easy, but it's worth the effort.

Thankfully, over the course of the last year or so, I've been building up my repertoire of relaxation techniques and simple, quick things I can do to let go of anything that might get me stressed out.

Practice Yoga and Full-Body Stretching.  I'm not going to preach about how yoga is so amazing that everyone should try it and practice it daily.  I've taken some classes over the years, but mostly I just work on a few poses or movements at home.  I don't worry if I'm getting the positions right and I don't force myself to practice yoga for a set time each day. Instead, I keep my yoga mat out to remind myself that I may need a few minutes of stretching to let go of any tension I may be holding onto that day. You'd be surprised how regular, daily stretching can do more than just help your body relax - it can quiet your mind.  If you've never tried yoga or anything similar (and even if you have) I'd recommend the Tara Stiles free yoga podcasts on iTunes.  Download a few easy and quick sessions and start relaxing.

Breathing. Before I even learned about breathing in yoga or meditation practice, I was learning how to breathe correctly as a vocalist (yes, there is a wrong way to breathe). In school choir and the theatre and music departments in high school, we had specific exercises devoted to practicing our breathing before we went on stage.  Learning how to get the maximum amount of air into your lungs and controlling your exhale can not only help with activities like singing, acting or exercising, but can actually improve your health. Most of us do shallow breathing, or only using the top, narrow portion of our lungs to get oxygen.  Deep breathing involves allowing your lower belly and diaphragm to expand and fill with air and then pushing that air up through the body to exhale. To practice deep breathing, place your hand on your stomach and take a deep breath.  If you feel your stomach expand outward during your inhale, you are doing it correctly.  Most of tend to suck in our stomachs as we inhale, leaving no room for the diaphragm to expand and constricting the airflow. One way to practice deep breathing is to lie down flat on your back.  Place your hand on your stomach again and feel the air come into your lower belly. Try this any time you feel that you're not getting a full breath. After a while, you'll start to notice if you're not breathing correctly and will be able to fix it.

Mindfulness. Very often, our stress levels rise without us noticing.  You may be stuck trying to finish a huge project at work that requires your full attention, so your concentration is not on how your body and mind are reacting to your environment.  Simple things, like taking an exam, running errands, or paying your bills may seem that pretty routine things but if you're worried or feeling pressure to get things done your heart-rate may begin to accelerate, your breathing may become shallow and you might tense up your neck and shoulders, bringing pain and stiffness to your body, not to mention clouding your mind.  As you are going through your day, try to remember to be conscious of what you are doing, how you are interacting with others and how certain situations are affecting you.  Take a moment to see if you are breathing deeply, give yourself a quick shoulder massage or stretch your arms and legs. If you are aware of yourself getting stressed, there are so many little things you can do in the moment to relax and then focus on the task at hand.

Do Something Fun. We should all do something we enjoy every day.  Go to a beautiful park. Take a walk with a friend.  Play with animals. Write in a journal.  Listen to music. Play music. Watch a movie. Make a delicious dinner. Spend time with those you love. Paint or draw.  Read a favorite book. Discover a new coffee shop.  Throw a party. Plan for the Zombie apocalypse (this guy will help). Enjoy the beach.  Color in a coloring book.  Make a tent.  Camp out in your backyard.  Go exploring. Make sure you do something fun every day, even if it's only for an hour or less. And while you are doing whatever it is you love to do, make sure you to put away any distractions (cell phone, laptop, TV) and be fully present in the moment.

What are some of the ways you release stress?