Reduce Stress with Meditation and Breathing
How to Cultivate Calm
It may seem counterintuitive, but one of the best things you can do in times of high stress is not much at all. Of course, what you're thinking about during this quiet period of reflection and breathing makes a big difference. By practicing meditation and mindful breathing, you can reduce stress levels, increase productivity, and boost your mood.
Meditation doesn't necessarily mean sitting cross-legged on a pillow or lying on the ground. In fact, you can do the following exercises indoors or outdoors, at work or in your car, with a free hour or a free minute. You don't have to perfect them all, but experimenting with various techniques will help you find the method that works best for you.
Your mornings have enormous potential to be one of the most relaxing and energizing part of your day -- even if you're not a naturally early riser.
With the right perspective and a few small adjustments, you can start the day calmer and better prepared for whatever lies ahea
For some, meditation sounds mysterious or intimidating -- probably because of some common misconceptions: that it's dry, boring, too spiritual, or that it's an esoteric practice for those operating on some higher, more rarefied plane.
Yet, everyone needs a sanctuary, a place to rest and renew. Learning a few simple strategies (and beginner tips for how to stay focused) will help you get the most out of this rewarding practice.
It's three o'clock, and despite your novel-length to-do list, the only thing that holds your attention longer than 30 seconds is the thought of a caffeine or sugar fix.
You'd get a better and more sustained boost, though, by practicing a midday meditation. Try closing your office door, logging off your computer for a few minutes, and tuning in to the sounds you usually try to ignore; this gives your chattering mind a chance to rest.
Take a Beach Break
Planning a trip to the beach? Take advantage of the calming sights, smells, and sounds of the ocean by moving your stress-relief practice outdoors.
Start your morning with an
ocean-wave meditation, sitting at the water's edge where the surf gently laps against your body. Later, in the afternoon, squeeze in a
brisk walking meditation that will keep you energized for the trip home or the evening ahead.
Some people see yoga as exercise; others see it as meditation. In fact, it's the perfect combination of both, and this unique form of physical and mental concentration makes for a great stress reducer.
The many variations of yoga all derive from a common tradition, so there's no "right" way to practice. But some forms will suit your personality and intentions better than others. Don't be afraid to experiment. The right yoga for you is the one that keeps you coming back.
You know that a brisk walk around the block can clear your head. But it can also rival yoga, meditation, and tai chi as a powerful mindfulness practice, says Danny Dreyer, a running coach, ultramarathoner, and creator of the ChiRunning and ChiWalking programs.
Dreyer has spent years teaching people how to use walking to relieve physical and mental stress by moving in a relaxed way and focusing on physical sensati
Breathe for Health
A regular deep breathing practice can lower blood pressure and heart rate, improve digestion, and lower stress, says integrative-medicine pioneer Andrew Weil, M.D.
To reap these benefits, try Weil's 4-7-8 breath: Prepare by placing the tip of your tongue against the ridge behind your front teeth; keep it there throughout the exercise. Exhale through your mouth, making a "whoosh" sound. Then, inhale deeply and quietly through your nose (mouth closed) for a count of four, hold for a count of seven, and exhale audibly through your mouth for a count of eight.
Repeat the exercise for a total of four breath cycles twice a day. After a month, if you're comfortable with it, increase to eight breaths each time.
Imagine you're standing with a group of people, contemplating a beautiful sunrise. Whereas others drink in the view, you struggle. You're preoccupied with your projects and worries. You're not really present to appreciate the experience. So rather than enjoy the sunrise, you let the richness of the moment slip by.
If this sounds familiar, a simple breathing exercise may help you regain the wonder of these moments. Focusing on the ins and outs of your breath will allow you to be fully available to witness, contemplate, and take in the scenery.
An imbalance in your mental energy can leave you unable to focus. Break the pattern, and you'll effectively return to the present moment -- and the task at hand. "I call it changing your state," says Lucy Jo Palladino, Ph.D., psychologist and author of
"Find Your Focus Zone."
One of Palladino's tried-and-true balancing practices is four-corner breathing, which combines the use of an outer focal point with deep, rhythmic breaths. Try this meditation to jolt yourself into high gear or settle a skittish mind.
It's not at all uncommon for a breathing exercise to call up a range of emotions, from tears to exhilaration, says Max Strom, cofounder of Exhale Center for Sacred Movement in Venice, California.
"The lungs in particular store grief and inspiration," he explains. When you breathe more deeply, you loosen the knots you're carrying around. This can flush the body of old, unprocessed emotions and leave you feeling renewed and refreshed.
Specific breathing exercises can also change the way you respond to events. "You can learn to use your breath to become less reactive to stressful situations as they're happening," he says.
A telling indicator of health and mood, breath puts us in closer touch with ourselves on every level. A yogic practice called pranayama, or breath control, can help us manage our emotions, gain clarity, and take greater control of our lives.
If you've ever taken a yoga class, you may have heard your instructor talk about "ujjayi breath," an
audible breathing from the back of your throat. Learning this technique and others can help you reduce stress at any time of day.
Stress: It's the ultimate beauty bandit. When you feel tense, breathing gets quick and shallow -- and that, in turn, invites toxins (which you would otherwise have exhaled) to wreak havoc on the skin. To make matters worse, the fight-or-flight mode raises levels of testosterone, which can lead to breakouts.
You can prevent this cascading effect, however, with a breathing exercise that activates the fourth and fifth chakras (energy centers), helps flood the body with oxygen, and detoxifies internal organs.
How To Do It1. Sit or stand comfortably with a tall spine and shoulders relaxed.
2. Place one hand on your abdomen and one hand on your heart.
3. Inhale a slow, steady breath through the nostrils. Direct the breath toward the back of your throat slightly so that the breath becomes
audible, like ocean waves crashing on the shore. Feel the expansion of the abdomen, rib cage, and chest.
4. Exhale completely through the nostrils, pushing all the air out while pulling the navel to the spine. Again, your breath should be audible (as if you were saying "haaaaa" with your mouth closed).
5. Work toward a smooth, even inhalation and exhalation through the nostrils. Repeat seven to 11 times.
Put Your Day on Pause
In the midst of a pressure-packed day, it's tempting to grit your teeth and push through. Why not take a breather? "When you pause after an exhale, before drawing in your next breath, you create a moment that allows you to let go of whatever transpired before," says Roman Szpond, founder and owner of Inner Strength Studios in Watertown, Massachusetts. This temporary respite prevents stress from snowballing, interrupts the tendency to take shallow breaths, and raises self-awareness. "Once you see how you're contributing to your own tension," he says, "you can make adjustments." Best of all, this inconspicuous technique works anywhere -- at the dentist, at your desk, even in the midst of a tense conversation. So go ahead. Hit "pause."
Try It Right Now1. LengthenSit or stand, with both feet flat on the floor. Imagine the top of your head extending toward the ceiling.
What it doesCreates space in the spine and torso, allowing your lungs to expand fully.
2. InhaleTake a deep, full breath: Picture your abdomen filling with air from the bottom of your belly, and your lungs filling to the top of your chest.
What it doesBrings oxygen into your cells, restoring and energizing your whole body.
3. ExhaleRelease the breath in reverse order, from the top of the lungs to the lowest part of the belly. At the same time, mentally let go of anything that's bothering you.
What it does"The exhale is detoxifying," Szpond explains. "It's like a sigh, releasing as much emotional energy as it does air."
4. PauseWhen you reach the "bottom" of your exhale, rest for a beat before you inhale (without tightening or holding your breath); repeat. "Think of it as simply allowing your breathing mechanism to relax for a moment," says Szpond.
What it doesCreates a moment of stillness that helps your mind slow down and your body relax.
Quiet Your Mind: Solar Plexus Meditation
The solar plexus -- a large cluster of nerves tucked behind the stomach, slightly below the diaphragm --affects breathing and posture. Emotionally, it's where you notice your fear, anxiety, and intuition.
The Ayurvedic tradition views the solar plexus as the seat of the third chakra, one of the seven energy centers of the body. When prana, or life energy, flows freely through this area, you feel more confident, grounded, and secure. A meditation that focuses on this area can help you maintain a healthy core and better deal with stress.
What It Does
Quiets your mind and hones your focus so you are fully present in this workout. Because the solar plexus is associated with the third chakra, you focus on the color yellow, which is linked to this energy center of the body and believed to inspire confidence, will, and personal power.
How to Do It
Lie back in Corpse pose, palms facing up. Picture a yellow flower, its petals fully open, at your solar plexus. With eyes closed, imagine it floating up with each inhalation and down with each exhalation, riding a slow, gentle wave. Focus on your breath and the flower for two to five minutes.
More Power Zone Strengtheners
Ab Workout: Toe Reach
What It Does
Works the upper portion of the abdominal muscles, building heat and strength in the solar plexus.
How to Do It
Start on your back. Lift your legs straight up. Breathe in. Lift your shoulder blades and reach your right arm up and across toward your left foot as you exhale (your other arm should be relaxed, but not resting on the floor). Inhale as you come back down to start, with shoulder blades still raised.
Exhale as you reach your left arm toward your right foot. Keep your hips still. Alternate arms for 20 counts.
Ab Workout: Fish Pose
What It Does
Releases and opens the solar plexus; also opens the body and facilitates breathing. This pose gives you the invigorating experience of a back bend without an actual back bend. By countering the ab contraction from the prior exercise, this pose helps to open and stretch the core muscles while relieving tension.
How to Do It
Start by lying on a mat. Sit up on your elbows, bringing hands underneath your buttocks, palms down. Slowly arch your back, pressing your weight into your elbows and buttocks (not your head), until the crown of your head touches the ground. Breathe through your nose, with eyes open, for 30 to 60 seconds.
Ab Workout: Dolphin Float
What It Does
This integrated core exercise builds strength and utilizes the full range of your core muscles, particularly the back.
How to Do It
From your knees, lean forward until you come to rest on your forearms with palms in prayer position. Staying on your forearms, lift legs up into plank position, curling toes under, so that your body forms a straight line (also called elbow plank). Exhale and, hinging slightly at the hips, lift hips about six inches to form a triangle. Inhale and return to elbow plank. Repeat 10 times.
Ab Workout: Cross-Legged Reverse Plank
What It Does
This easy stretch reverses the plank position, opening and lifting the solar plexus; it's great to do after
Dolphin Float.
How to Do It
Sit in an easy, cross-legged pose with hands on the ground behind you, fingers touching the floor and pointing inward toward your body. As you inhale, raise your hips straight up off the ground, using your arms for support. Lift from the core rather than push with your arms. Do not drop your head but keep it aligned with your neck and back. Hold at the top for two seconds, and then exhale and gently lower your body back to the floor. Repeat five to 10 times.
Ab Workout: Rib-Cage Reach
Helps stretch and lengthen the sides of the body, opening up the muscles around the solar plexus.
How to Do It
Stand with feet 2 to 3 feet apart, toes turned slightly out and knees bent. Extend arms to your sides. Keep your shoulders down. Inhale, and then exhale as you reach right with your arm and rib cage. Inhale as you come to center, and then reach left as you exhale. Repeat 16 times (eight on each side).
Standing Pilates Saw
What It Does
Aligns the body and helps with posture; strengthens and stretches the back muscles, also pivotal to core strength.
How to Do It
With your feet 3 to 4 feet apart and slightly turned out, extend arms to the sides at shoulder level. Take a breath; on the exhalation twist your torso to the left, and then reach down and across to your left foot. Inhale as you return to center and repeat on the other side, being careful not to round your back. Alternate right and left. Repeat sequence 10 times (five on each side).
Ab Workout: Hula-Hoop
What It Does
Using a Hula-Hoop may seem like child's play, but it requires coordination, drawing on all the dynamic muscles of your core, particularly ones you don't regularly use.
How to Do It
Stand with your feet firmly on the ground and the Hula-Hoop around your waist. With the hoop up against your back and your hands holding on to the sides, throw the hoop to the right and catch it with your hips, rotating your hips to keep the hoop circling high around your waist. Aim to keep the hoop going for about three minutes. And have fun!
* Source: Body+Soul
