Mindfulness-Based Stress Reduction Exercises and TechniquesStress reduction exercises and techniques carried out mindfully can help reduce anxious and stressful feelings. As you put your attention on your breath or other point of focus, you become present in the moment. Most of what we stress and feel anxious over is in the past or future. Reality is only in the present moment. The past is over. The only place it lives and comes to life is in your mind. Fretting about what may or may not happen in the future sacrifices precious time and energy that we need to live in the present. Take steps to deal with past trauma and future worries. The main idea you need to remember for mindfulness-based stress reduction exercises and techniques is "focus". This focus needs to be on something in the present. "The present is only this very moment." Your focus can be whatever you are working on or doing. To instill a sense of calm and connection with the self, the focus is often on the breath. The following stress reduction exercises may seem simple, but don't let that fool you. Sometimes simple things are the most powerful and beneficial, especially when done with intention and focus. Three Stress Reduction ExercisesPractice Mindfulness.This stress reduction exercise takes no time and can be a big help in breaking your mental stress cycle. Combine it with breath breaks for a bigger boost. Every once in while check in with your mind and body. Is there tension or stress? Focus only on yourself and what you notice at the present moment. If there is tension, take a slow deep breath and let it out. Stretch to help release some of the tension. You can also practice mindfulness by listening attentively to someone else or to the world around you. I like to do this whileI'm riding my bike or taking a walk. When you are mindful and present, it's not possible to fret about the past or the future.Eventually, the goal is to be mindful and present as often as possible. You can maintain this state of mind even as you make plans for the future. One of the great benefits of stress reduction techniques like meditation and hypnosis is that by focusing on the breath, mantra or relaxing scene, you are being present for a period of time so you relax and slow down. CDs that play music with binaural beats work by slowing down the brain waves. When I feel really tired but still have alot to do I take a rejuvenating break with my ThetaSound Healing CD. Twenty minutes of laying down with my eyes closed and my attention focused on the music is amazingly rejuvenating. Sometimes I'll pop in a hypnosis CD and relax with that. Use whatever feels right at the time. Exercise was discussed as an important strategy for reducing stress and building health. Remember that when stress hormones flood the body, brisk movement and exercise help your body return to normal faster. So if you are hyped-up and stressed find an excuse toget moving Tai Chi, Chi Gong and Yoga are ancient practices that give you the benefit of moving the body while focusing on the breath and postures. They have a long history as mind-body exercises and stress reduction techniques. It is best to incorporate these practices into your regular exercise routine. They also work great as a break from stress. You can try some qigong stress reduction exercises with the video below. Don't be fooled by the apparent simplicity of the routine. Masters spend years perfecting mind body exercises.
The act of breathing sounds so basic and automatic it hardly sounds like a stress exercise. Breathing is the one body function that is under conscious and unconscious control. Ignore it and you will breathe automatically. With conscious effort you can stop breathing for a time or alter how you breathe. The simple act of taking a deep belly breath and letting it out can have a profound effect on the mind and body. It sends a message to the nervous system to "calm down" and lowers your stress level. Taking a breath this way is a wonderful stress reduction exercise. It can be done anywhere at any time and helps immediately. According to Dr. Andrew Weil, "Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders." When we are feeling stressed or anxious its common to take lots of shallow chest breaths. This can make you feel even more anxious. Slow down and take a deep focused breath. Let it out slowly or with a "woosh". Some people like to do counting breaths. These are based on the practice of Pranayama, the breathing exercises of yoga. One controlled breathing method is to breathe in to the count of four, hold one count, exhale to the count of four. Sometimes a spontaneous releasing breath follows right after a controlled breath. Let it happen. Those feel great! . Watch as Dr. Mercola demonstrates the 4-7-8 breath.
1. Sit up straight You can repeat up to four rounds of this stress reduction exercise as you wish throughout the day. After a month or so you can start building up to eight full rounds if you wish. I would also add that breathing in this way can be difficult at first. Don't worry about it. If you have to shorten the counts at first, go ahead. You can build up with time. The main idea is to be focused and relaxed while doing the exercise. If your body initiates a deep spontaneous breath before completing the cycle, let it. Then continue with the exercise until you complete four rounds. This simple practice acts as a natural tranquilizer for your nervous system. It tones your other systems as well and sends lots of rich oxygenated blood to the cells.
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