Reducing Stress with Physical Relaxation Techniques. We all face stresses at work, whether that’s giving a presentation, rushing to meet a deadline, or dealing with conflict. When you’re stressed, your breathing gets shallow, your heart speeds up, and your body enters fight-or-flight mode. But some simple physical techniques can help you relax and think clearly. Deep Breathing. Most people breathe shallowly most of the time, filling only the upper chest with air. Try breathing into your diaphragm, so your belly expands. This will slow your racing heart and decrease stress. [1][2] Try deep breaking with these four steps: 1. Sit comfortably. 2. Take a slow, deep breath in through your nose. 3. Focus on filling your lower belly with air. 4. Breathe out fully through your mouth. Repeat this process until you feel calm. Progressive Muscular Relaxation (PMR). Under stress, your muscles tense up. In PMR, you consciously tighten and then relax your muscles to loosen tension and interrupt your fight-or-flight
response. Focus on one body part at a time. Hold each position for five seconds, and then relax, breathing out slowly. Here are some examples. Raise your eyebrows as high as you can. Close your eyes tight. Open your mouth wide. Hold your arms out and clench your fists. Pull your shoulder muscles up to your ears. Continue tightening and relaxing the rest of your muscles. Centering. Centering combines mental and physical aspects of relaxation, helping you to stay grounded. To center yourself, follow these three steps: 1. Be aware of your breathing. Breathe deeply and slowly from your belly. 2. Find your center. Your physical center of gravity sits just below your waist. Focus your attention there and take five or more deep breaths. 3. Release negative energy. Imagine it collecting in your center and moving up to your eyes. Then picture yourself thrusting the energy away from you. Meditation and Mindfulness. Add mental techniques to the physical techniques above to deepen your relaxation. Try using imagery.
Visualize a peaceful place as you breathe deeply and relax. Try out meditation tools, like an app, or focusing on a mantra. Use mindfulness by bringing awareness to your thoughts, feelings and actions. Do this throughout the day or during a specific activity, such as taking a mindful walk.
References
[1] Harvard Health Publishing: Harvard Medical School (2016) 'Stress raising your blood pressure? Take a deep breath,' Harvard Health Blog, Feb 2016. [Online] Available here. [Accessed October 28, 2022.]
[2] Cuda, G. (2010) 'Just Breathe: Body has a Built-In Stress Reliever,' NPR Books. [Online] Available here. [Accessed November 6, 2012.]
© 2023 Mind Tools Ltd.