STOP STRESS IN 1 MINUTE

GET DOWN!

So this is what I do – let’s get straight to it coz if you’re anything like me you want to DE-stress that body and chillout ASAP!

Anxiety and Stress, we all have a level of it and it has a place in our lives. It’s about seeing the heavy, hot, tense stress coming towards you and you getting your fastest kicks on to hurdle over it!

Here’s how to Stop Stress in 1 minute!

STOP STRESS IN 1 MINUTE

1.  GET DOWN

Get your butt as close to the wall as possible by sitting nice and close.

Have something to rest your head on if needed. Lift your legs against the wall, bent or straight it doesn’t matter to begin with.

You can see in the below pictures that i have adjusted my legs from straight V, to bent to my knee’s out and feet flat against the wall.

All will also give your legs a wonderful stress but in relation to your stress this quiet calm place will allow you heart to have a little break and give you really no where to go other than to sit and rest. Start here then move over to the floor to STOP stress should you not of already worked out some better more positive outcomes in this position.

   2. DIAPHRAGM BREATHING

Do you know what your diaphragm is? It’s a huge, dome-shaped muscle at the bottom of the rib cage.
Studies have shown that practicing this style of diaphragmatic breathing reduces muscle tension and anxiety levels within 60 seconds. Slow, deep breathing stimulates the parasympathetic nervous system or what is commonly referred to as the relaxation response (the exact opposite of what happens with the stress response).
I’m going to teach you how to breathe, start here practicing on the floor just like below. Practice this every day, every time your stressed or need to re-center those thoughts…in time bring this breathing into your standing and everyday life until it’s the new RELAXED you.
Begin lying on your back with the feet on a wall or on a chair (as pictured) so the knees are bent to 90 degrees and the hips are bent to 90 degrees.  Neck and spine should be “neutral” and comfortable. Tip: roll up a hand towel and add it to the bottom of your skull (where you skull meets the floor) for extra elevation and release of your jaw, clavicle and SCM).  Place one hand on the upper chest and one hand on the lower abdomen.

Take a nasal (nose breathing) inhalation (IN BREATHE) and exhalation (OUT BREATHE) to start with.

 Start the following simple sequence;

  1. Nasal inhalation should be a low/calm, slow 3 seconds
  2. Then a brief pause (2-4 seconds I recommend)
  3. Oral (MOUTH) exhalation should be slow and full/completely empty 4-6 seconds
  4. Then a longer pause (2-3 seconds)
  5. Then the next breath cycle repeats
  6. The air should expand the lateral (SIDES) portion of the stomach pushing your hands out.

Here’s a dorky video of me demonstrating if you want to watch it in action

RECOMMENDED READ

The Alchemy of Suffering

 

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THE AMAZING BENEFITS OF DIAPHRAGMATIC BREATHING

Studies have shown that practicing this style of diaphragmatic breathing reduces muscle tension and anxiety levels within 60 seconds. Slow, deep breathing stimulates the parasympathetic nervous system or what is commonly referred to as the relaxation response (the exact opposite of what happens with the stress response)