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Quick Stress Relief Exercises

At work, home or school, responsibilities and expectations can wear on you over time, contributing to a high stress level. Stress taxes the body and mind, reducing your overall performance and putting you at risk for illness. Although you cannot fully eliminate stress from your life, you can reduce your personal stress level by taking a few moments out of your day to engage in one of several stress-relief exercises.

  1. Deep Breathing

    • Deep breathing exercises lower your stress level by reducing the amount of adrenaline in your system. According to the University of Maryland Medical Center, the body's natural response to stress is to slow breathing; deep breathing consciously provokes and intensifies this response. Sit straight in your chair and hold your head up so your airway isn't constricted by pressure. Inhale through your nose, keeping your shoulders and arms relaxed. You should feel your stomach expanding first, then your chest. Inhale until your lungs reach their capacity, then slowly exhale through your mouth. Repeat for several minutes or until you feel yourself calming down.

    Stretching

    • Stretching exercises such as yoga also relieve stress. Stretching loosens up your muscles and increases blood circulation through them. This in turn slows your heart rate and promotes the natural relaxation response, according to the Binghamton University website. When you stretch, exhale during the stretch and inhale as you come back to resting position. Stretch only enough to loosen the muscles; if you feel pain, immediately stop. Apply slow and steady pressure to reach the limit of your range, holding each stretch for 30 seconds. And don't bounce; you could injure a ligament or tendon.

    Positive Self-Talk

    • The University of Texas Mental Health Center explains that a large component of stress comes from the tendency to engage in negative thought patterns -- over-criticizing yourself or assuming the worst about a situation or person. If you catch negative thought patterns developing in your mind, you can instead engage in positive self-talk -- supportive, optimistic thoughts. Positive self-talk can help you get perspective on a situation and your ability to cope with it. For example, instead of thinking, "This project is so huge; I can't possibly do it all," you can tell yourself "I know when the deadline for this project is and I know how to manage my time effectively. Here's what I'll do to make the work easier for me."

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