4 Simple Techniques for Stress Relief

by Dr. Kristin Williams, MS, PT, DPT, OCS

It’s that time of year where most everyone finds themselves rushing around, decorating the house, sending holiday cards, spending a lot of money in a concentrated amount of time, and simply stressing out over it all! The effects of stress on the body are plentiful, including increased heart rate and blood pressure, tension in the musculoskeletal system, and increased production of the stress hormone cortisol, just to name a few. So what can we do to combat stress during this hectic time of year? Here are four simple relaxation techniques, which may come in handy over the next several weeks.

1. Box Breathing – research shows that deep breathing lowers your heart rate, regulates blood pressure, and relaxes the body. More specifically, this regulated breathing decreases arousal in the sympathetic nervous system (which is responsible for our fight or flight reactions) and engages the parasympathetic nervous system (which puts us into rest and digest mode). Give box breathing a try.
   • Sit or stand in an upright position and exhale completely.
   • Inhale through the nose while slowly counting to four.
   • Hold your breath for a slow count of four.
   • Exhale through the mouth for a slow count of four.
   • Repeat as needed to release stress and anxiety.
     
2. Progressive Muscle Relaxation – this body scan is great to perform following the breathwork above and involves tensing and relaxing muscles of the body. Used to control stress and anxiety in and out of the clinical setting, many practitioners recommend beginning in the lower extremities and working your way up.
   • Sit or lie down in an area free from distractions.
   • While inhaling, contract and hold one muscle group (like the calves) for 5-10 seconds. 
   • Exhale and suddenly release the tension in that muscle.
   • Allow your body to relax for 10-20 seconds before moving your way up to the next muscle group (like the quads).
   • Work your way up the body, hitting the major muscle groups along the way
   • Sample Sequence: Toe Curl > Ankle Point > Quad Squeeze > Buttock Squeese > Abdominal Brace > Chest Big Inhale and Hold > Shoulder Shrug > Elbow Flex > Fist Squeeze > Teeth Clench > Forehead Wrinkle > Eyes Squeeze
     
3. Bouncing – “shake it off” is more than just a colloquialism – it’s an easy way to let go of irritations, aggravations, and tension. The repetitive motion of bouncing works as a type of meditation, allowing you to focus on your movement instead of thinking of the millions of things you have to do this season. By focusing on a single, physical task, you can allow your mind to rest and produce a renewed sense of clarity and calm. Give bouncing a try.
   • Stand with your feet hip distance apart.
   • Bounce lightly through repetitive knee bends, keeping the entire foot grounded.
   • Allow the arms to hang and swing freely with the movement of the lower extremities.
   • If the thighs begin to burn, lift the heels to transfer the demand into the calves for a while.
   • Combining with some large exhalations can assist the body’s release of tension.
   • Perform until you begin to feel lighter and less anxious.
     
4. Tapping – Emotional Freedom Technique (EFT) tapping is an alternative treatment technique for both pain and anxiety. Similar to acupuncture, EFT stimulates Chinese meridian points, which sends signals to the part of the brain that controls stress (the hypothalamus). This is believed to restore the balance to disrupted energy.
   • Begin by tapping the side of your hand like a karate chop and reciting in your mind like a mantra what stressor you want to release.
   • Follow by tapping each point listed below 7 times in order: Eyebrow, Side of the Eye, Under the Eye, Under the Nose, Chin, Beginning of the Collarbone, Under the Arm, Top of the Head.
   • Recite your mantra at each tapping point and repeat 2-3 times.
   • Repeat this process until your anxiety about the stressor is alleviated or gone.
     

Let’s not forget how we can use our online yoga practice to handle the holidays! The best way to combat stress is with regular physical activity. It has been shown to improve mood and cognition and is correlated with an increase in brain plasticity and a reduction in inflammatory factors. Evidence from animal studies has shown that a sedentary lifestyle is associated with stress vulnerability, whereas a physically active lifestyle is associated with stress resilience. So be sure to make it on your mat over the next several weeks!! Check out our Handle the Holidays Challenge, consisting of five super short classes to help you shake it out and release stress. You won’t regret it! If you aren’t a LYT Daily member, this challenge is available to rent for 30 days during the month of December!