At the toy store, you might have walked through an aisle and have noticed plastic stress balls with smiley faces. You might have also wondered if those can be really helpful in reducing your stress and they’re not some sort of marketing trick.
Indeed, squeezing stress balls has been shown to decrease irritability and nervousness in one study on college students. Releasing the tension in your hands can help in alleviating built up anxiety and help you focus more.
So what other simple exercises are there to reduce your daily stress levels?
1. Breathing Exercises
In times of crisis or heightened stress, many people tend to hyperventilate (start breathing faster), which makes them even more stressed. That’s why in many movies you can see someone giving the stressed person a paper bag so they can calm down.
There’s actual science behind this method. When you breathe into such a bag and breathe slowly, your breathing gets more controlled, and the carbon dioxide that was escaping a lot during hyperventilation gets somewhat restored.
Though this method can be helpful during acute anxiety, it’s not recommended for people with heart conditions or asthma, since this can limit oxygen intake. Alternatively, without paper bags, you can try this deep breathing exercise, referenced by Harvard Health:
- Inhale slowly and deeply, allowing your stomach to expand as your diaphragm works fully.
- Hold your breath for a moment.
- Exhale gently, focusing on the word “relax.”
- Repeat this process five to ten times, focusing on slow, deep breathing.
2. Walking Exercises
Lebanon is such a small country that it can be masked by a fingertip on the map. However, our country has become very dependent on cars to get from one place to another. Though this makes sense, since it doesn’t have a flat terrain like the Netherlands, we have forgotten about the importance of walking altogether.
Walking has many benefits, from releasing “feel-good hormones” like endorphins to improving your mood and blood circulation.
A study highlighted by North Dakota State University states that walking while meditating seems to have a better effect in boosting your mood. Concentrating on their steps while chanting “one, two, one two” had a more profound effect on people in this study.
You can choose to meditate or listen to your favorite playlist—whatever helps you focus and forget the world just for 30 minutes, do it!
3. Dancing Exercises
Dancing, like walking, releases endorphins and puts you in a good mood. A study published in 2021 states that just 150 minutes of dancing per week reduces depressive symptoms. And the best thing about the creation of the Internet is that you don’t need to go to a studio for this!
You can head to YouTube and type the following: “best dance exercises to reduce stress” and the rest is history. You can accomplish this in the comfort of your own home. But if you truly want to commit, joining a dance class can do the job.
Boost Your Mood with Easy Routines
As you’ve read, moving your body or practicing simple breathing exercises can improve your well-being and help you stay healthy. Practice these exercises today and start enjoying the beauty of life.
Stay Healthy!
AFHIL team
