Take a deep breath: the best relaxation exercises for stress

deep breath in open air

Stress determines our everyday life. With targeted relaxation exercises that help against stress, you can calm down again.

Stress often goes away on its own, they say. However, anyone who is constantly suffering from stress knows that they have some unpleasant side effects because restlessness and agitation wear down in the long run.

After a stressful phase, we, therefore, always need a phase of relaxation. This balance is important so that the stress does not make us sick in the long run. We should, therefore, ask ourselves: What requirements put us under pressure? And more importantly, how can you counteract the stress?

A great trick to get some rest is a little break in everyday life. We show you the best relaxation exercises that work wonders when stressed.

Recognize and reduce everyday stress

We often associate stress primarily with our professional environment. Ultimately, stress can occur in every area of life. Problems in the social environment are also part of it.

Typical signs of stress:

one sleeps badly, is constantly tired, can hardly concentrate, is in a bad mood and loses the zest for life.

Relaxation exercises can help in these stressful moments. And not only do they help with acute stress, but you can also do them preventively - say take a few minutes each morning or evening.

Exercise

Exercise and exercise work particularly well against stress

Originally, physical stress reactions were there to prepare us for possible escape scenarios. However, since modern humans no longer have to run away from predators, it can help to give stress a different outlet - physical exercise. There are no-limits to what kind of movement you choose, whether it is simply walking in the park or sports such as running or strength training. 

Relaxation exercises for stress: mantras

Mantras are one of the easiest relaxation exercises for stress. You can always say it anytime and change it according to the situation.

Examples of good mantras are:
  • I am totally relaxed.
  • I will do it.
  • I am strong.
  • I find the solution of the problem.
So that the mantras work, you should look for a quiet place as possible. Find a comfortable position, sitting or lying, which feels better right now. Closes your eyes, slowly breathes in and out deliberately and speaks the mantra several times in succession. Incidentally, this does not have to be loud; you can also say it in your mind.

To calm down, it can sometimes help to actually lie flat on your back and use an eye mask. For example, some eye masks contain lavender scent, which is known to have a calming effect on most people. If the eye masks are filled with linseed, they nestle comfortably against the face.

Breathing exercises help against stress.

In hectic situations, you often breathe quickly and shallowly. It is exactly this breathing that increases the stress effect. You can resolve this problem extremely conveniently by getting used to different breathing. One of the best relaxation exercises for stress is deep abdominal breathing.

Here's how:

Sit up straight. It's best to put your palm on your stomach to control your breathing. Closes your eyes and then slowly breathes in with your nose. Hold your breath for a moment and afterwards exhale slowly through your mouth. Repeat this breathing until you feel more relaxed.

Relaxation exercises for stress: meditation

meditation process


Meditating is one of the most well-known relaxation exercises for stress - and one of the most difficult. However, with a little persistence, you can do it! The problem that many have: It is difficult to switch off and banish all thoughts from your head. But the point is not to banish the thoughts. Meditation is much more a concentration exercise. This type of relaxation exercise can help, for example, to organize the chaos in the head.

If you have problems concentrating, it can help to focus on breathing, for example. After a while, you can switch off and let go of your thoughts.

Instructions for meditation:

Find a quiet place and either lie relaxed on your back or sit upright cross-legged. Close your eyes, let your arms and hands hang loosely. Take in gradually through your nose and out through your mouth. Try to concentrate entirely on breathing. Imagine how the air flows through your body. Envision how the air streams through your body.

Mindfulness training as a relaxation exercise

This variant of meditation is particularly suitable for people who have difficulty concentrating. Mindfulness can be trained. Your body is in focus: try to concentrate on individual body regions.

Here's how:

Start at the bottom of your right foot. Feel inside your body, feel every single toe, sole of the foot and heel. Is the foot cold, does it itch, how does the sock feel?

Work your way slowly through the entire body and pay close attention to individual sensations - but without evaluating them. The foot is cold: it doesn't matter now. You register it, but don't immediately think that you need a thicker pair of socks.

This form of meditation is called mindfulness, and it helps you a lot to cope better with stress and to perceive your environment differently and more relaxed.

Relaxation exercises in stress: the journey of thought

A thought journey is also a form of meditation and one of the most successful relaxation exercises for stress. Afterwards, you feel really good and full of new energy. In principle, the thought journey goes like classic meditation.

Instructions for a journey of thought as a relaxation exercise: You sit or lie down relaxed, close your eyes and breathe deeply and calmly. Instead of clearing your head, you think, for example, of a particularly beautiful place. Maybe on the great beach last vacation display or to your cozy bedroom. It is important that it is a place where you feel safe and comfortable.

Concentrate fully on this place and try to perceive everything that goes with it. For example, hear the sound of the sea or feel the sun's rays and the wind on your skin. Breathe in the typical sunscreen smell.

Relaxation exercises for stress: progressive muscle relaxation

Modern muscle leisure


Modern muscle leisure is additionally among the classic relaxation exercises for stress. In principle, it is very simple: You tighten each muscle in the body one after the other and then relax it. By relaxing and releasing a wonderful relaxation effect sets in. Consciously perceive the feeling of relaxation. 

The information in this article is for information contact your doctor in any case.

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