“Stress is caused by being ‘Here’ but wanting to be ‘There’.” – Eckhart Toile
Stress can occur for the simplest of reasons, but how you manage it, affects your life. The symptoms of stress can show up in your body through muscle aches, chest pain, gastric issues, back pain, high blood pressure, etc. There are several ways and techniques for stress relief, the popular ones being exercise, yoga, meditation, spa, travel, indulgence in hobbies, etc. Studies suggest that physical activities relax our muscles and help release the happy hormone - endorphins. Exercises flex our bodies, rejuvenate us and prepare us better for the challenges.
In our Art of Living centers, we practice Sudarshan Kriya Yoga (guided rhythmic breathing) and spread the importance of wellness and a balanced lifestyle.
“Yoga empowers you to feel the way you want to feel at any time, instead of being a victim of your feelings. It makes you independent.” – Gurudev Sri Sri Ravi Shankar.
Here is a list of yoga poses and calming exercises for anxiety and stress management. Choose the one that suits you the most and practice it regularly to alleviate stress.
10 Best Exercises to Relieve Stress and Anxiety
1. Cat-Cow Pose or Chakravakasana
Yoga is to be done slowly, stretching the body parts in a way that no corner remains unplugged.
How To Do it?
- Start by being on your hands and knees and relaxing your spine. Inhale and stretch all your muscles and sink your belly. This is the cow pose.
- Look up, pull your shoulders away and look straight. Slowly exhale, round your spine outward like a cat and ease your tailbone.
- Relax and slowly release your head towards the floor.
Benefits
- Helps immensely in persisting back pain troubles and provides stress relief.
- Enables you to get the right posture.
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2. Bridge Pose or Setu Bandhasana
How to Do it?
- Rest on your back and fold your knees. Place your feet on the ground at hip distance.
- Stretch your hands parallel to your body and place your palms flat on the ground.
- Inhale and slowly thrust the lower part of your body upwards with knees at hip distance.
- Press down the shoulders and try to touch the chin to the chest while tightening the buttocks.
- Engage legs to keep lifting the hips higher and open the chest upwards with the head resting on the ground.
- Maintain the pose for about 30-40 seconds with a slow inhalation and exhalation.
- Exhale and slowly relax your body and lay flat on your back.
- Repeat a few times and avoid it if you have neck pain.
Benefits
- Treats back pain, anxiety, stress and insomnia.
- Strengthens the core body and flexes legs and spine.
3. Child’s pose or Balasana
How to Do it?
- Kneel on the ground and sit back onto your heels.
- Raise your hands and slowly bend your body forward.
- In the forward pose, rest your hands on the ground and try to touch your chest with your knees, head touching the ground.
- Hold the pose for 30 seconds.
- Slowly get back to sitting on heels and repeat 4-5 times.
Benefits
- Provides stress relief and releases tension from the muscles.
- Great for posture, increases blood circulation and stretches the body.
4. Legs-up-the-wall pose or Viparita Karani
How to Do it?
- Sit on the floor closer to a wall.
- Lie straight on the floor adjacent to the wall and put your legs up the wall, knees straight.
- The hips could lie by the wall or on the floor.
- Rest your arms parallel to your body and hold the pose for 10 minutes.
Benefits
- Even though it is one of the simplest poses, it helps in blood circulation to the head.
- It provides stress relief and heals anxiety, depression, hypertension and breathing problems, etc.
5. Sun Salutation(Step 1-4) or Surya Namaskar(Step 1-4)
Surya Namaskar is a 12-step yoga for the body that strengthens the core muscles, releases stress, treats insomnia, brings flexibility to the body and stretches the spine. In this exercise, we will look into the first four steps of Surya Namaskar.
How to Do it?
- Stand with your feet, hips apart. Keep arms at your side, palms facing inside.
- Slowly fold your hands, inhale and stretch your hands forward, palms facing forward.
- Raise your hands above your head and bend backward as much as you can.
- Hold the pose for a few seconds and slowly bend downwards, exhaling with the raised hand.
- Reach towards the ground, hold the pose for a few seconds and come back to the original position of standing.
Benefits
- It is one of the best calming exercises for anxiety and stress as it opens the chest and eases breathing.
- Builds immunity and revives the nervous system.
6. Swimming
One of the oldest forms of exercise that’s also great fun is swimming. Working out inside the water is very calming as water is denser than air and there is resistance training. Swimming is also one of the best exercises to relieve stress and anxiety and strengthens core body muscles.
Benefits
- Helps in weight loss and enhances cardiovascular fitness.
- Torches calories, tones muscles, boosts mood and improves sleep.
7. Dancing
A quick stress buster that relieves tension, anxiety and depression while ensuring a full-body workout is dancing. Dancing helps release stress from each part of your body while enhancing your social connection. There are many forms of dance that you can choose from to provide different benefits to your body. Even the simplest twists and turns allow flexibility to the body.
Benefits
- Improves brain health, minimizes stress and increases energy.
- Improves overall fitness, motor skills and stamina.
8. Jumping Rope
Jumping Rope is one of the best calming exercises for anxiety and depression. It helps build stamina, improves health parameters and boosts mental health. As we all know, stress is caused when we cease to connect with ourselves and are devoid of inner peace. Activities such as jumping, climbing and running produce happy hormones and bring stress relief. Calming the senses through exercises could help calm your mind.
Benefits
- Helps focus better and rejuvenates the body.
- Enhances the texture of skin by burning calories while strengthening the muscles.
9. Sports
Sometimes getting into a competitive mindset while playing a sport is enough to relieve stress. There are different sports to choose from that could keep you engaged and also entertain. Some prefer indoor to outdoor games while some choose their gadgets and PlayStation to find ways to relieve stress. While it entirely depends on the individual what sport keeps them stress-free, playing outside amidst nature has its own charm.
Benefits
- Engages your cognitive brain and keeps you conscious and active.
- Activities enhance blood circulation and keep stress at bay.
- Helps in getting better focus, sleep and appetite.
- Brings a sense of responsibility in you and enhances team-building skills.
- Exposure builds immunity and works out the entire body.
10. Walking
The easiest form of exercise that does not require any equipment or condition iswalking. You can choose to walk or brisk walk, as walking has numerous benefits.
Benefits
- Restores calmness and reduces stress, anxiety and depression
- A Beach walk helps relax feet muscles and brings joy to the heart.
- Muscle movement eases stress and keeps the mind active.
- Elevates heart rate and controls blood pressure levels.
Other Ways to Manage Stress
Apart from doing yoga and exercises, you can also try these activities to relieve stress and anxiety.
Share
Talking to a family member, guru, or a friend about what’s bothering you could help relieve stress. Getting it all out of the system calms the mind and allows you to focus better.
Amp Up Your Schedule
Take small steps to amp up your schedule and strike anything you have been doing wrong. Ensure discipline and sincerity in the way you live your life. Avoid procrastination and complete your responsibilities before they stress you out.
Practice A Hobby
Sing, dance, sketch, sew, garden or travel, do anything that makes you happy. It is essential to move out of your vocation and give yourself a hobby vacation. Hobbies can even be done for shorter periods but do them to not lose yourself amidst your responsibilities.
Pranayama
The technique of balanced breathing that brings harmony to the brain cells, energizes and rehydrates the body is called pranayama. It is one of the most effective exercises to relieve stress and anxiety, flex our senses and enhance our focus. With the daily practice of pranayama and meditation, we can achieve the gift of mindfulness and great health.
Stick To The Game
“Keep smiling. Don’t hold on to stress and anxiety. If you don’t hold on to it, then there is no question of managing it.” – Gurudev Sri Sri Ravi Shankar
It is not easy to divert your mind when you are overly stressed, but you cannot expect results without trying. If you practice exercising even for a minimum of 10 minutes a day along with a few minutes of pranayama, you will be one step ahead of others. The idea is to stick to any activity that keeps your mind aware of your challenges and pushes you to face and conquer them. The best exercise is the one that motivates you to stretch a little bit every day and increases your awarenness and inner peace.
“Life is nothing to be serious about. Life is a ball in your hands to play with. Don’t hold on to the ball.” – Gurudev Sri Sri Ravi Shankar
So, how do you take life to be?
1. Exercises to Alleviate Stress and Anxiety - walking, jumping rope, dancing, sports and swimming
2. Pranayamas like Nadi Shodhan and Bhramari pranayama
3. Practice a hobby
4. Add vigor to your schedule and strike anything you have been doing incorrectly
5. Reading encouraging wisdom sheets keeps your spirit high
It is a simple way to change how you feel. Yoga, Pranayama and Meditation.
Gurudev Sri Sri Ravi Shankar emphasizes three prerequisites for meditation. It helps to relieve anxiety. 1) अप्रयत्न - aprayatna- Sit with an effortless mindset. I am not doing anything. 2) अकिंचन - akinchan - I am nothing. I am not intelligent, good, sinner, rich, or poor. 3) अचाह - achaah - I don't want anything till I complete this meditation. Accept your feelings, take a break, and remember the impermanence of life.
Gurudev asks the practitioners and devotees to keep doing 3 S in life *Sadhana, Seva and Satsang* to fulfill the needs and keep anxiety at bay.
Practice Meditation and Sudarshan Kriya
Jog or do any form of exercise
Hard rock music. It is played during arti in temples too. Such hard sounds bring the mind to the present moment and relieve stress
A cold water bath stops overthinking
Being exhausted after a tiring day will also stop overthinking
Train your brain to stop the fear in the following ways -
A pinch of fear is essential for us to be righteous in our actions and words
Get rid of fear caused due to past impression through meditation
Drop the ego be natural to conquer fear
Remember that everything happens for the best. But we are unable to realize it at that moment
For more visit the article 8 ways to overcome fear
Disinterrest in daily work, don't wish to be with family members, slightest reason causes anger in you, elevated stress hormone levels, increase heart rate, risk of hypertension, heart pain, panic attack, insomnia, headache, nausea, heart issues, gastric problems, nervousness, fatigue and hair issues are some of the symptoms of excessive stress.
One major event or minor stressful situation piling up to bombard in one go may trigger anxiety, like, -
Death of your loved ones
Insufficient sleep
Insufficient finances
A messy workplace or home
Too much of get-togethers or parties
Conflicts at home and work
High expectations from self and others
Difficult childhood or adulthood experiences
1. Being in nature, witnessing the breeze, the ripples in water, the chirping sound of the birds, giggles of children playing around are good for reducing anxiety naturally
2. Herbal tea - lavender, lemon, chamomile and passion flower help to relax
3. Aroma therapy with lavender, lemon grass and grapefruit oils reduces anxiety
4. Lifestyle changes
You can reduce anxiety without drugs, by -
Life is impermanent. Yoga Vasishtha is a fantastic book to understand this philosophy in depth. The book ‘Dare’ is a fabulous one as a support system. You can download it on Kindle.
A change in lifestyle and thought process
Perceive the problems as challenges so that their heaviness is not much.
Stick to your calming food
Practice yoga, pranayama and meditation
Yes.
