The first information that we are stressed comes from our body. This is where tensions and unpleasant sensations appear, and sometimes even pain. For example, tightness in the chest or around the abdomen, headaches, nausea, etc.
I myself am an example of someone who has very strong reactions from the body. Therefore, methods of calming my body and thus emotions are especially important for me in effectively dealing with stress.
I am fully aware that the body does not forget. If we do nothing about tension and difficult emotions, unfortunately this can have consequences in the future. Accumulation of tension can lead to dangerous exhaustion of the body, especially if such a state persists for a longer period of time. Unrelieved stress and the inability to relax can result in a number of ailments and even diseases.
That’s why I’ve gathered in one place a review of the techniques I know that help calm the body down when you’re stressed. It’s worth trying some of them – the ones that you feel speak to you – and adding them to your repertoire of proven methods.
Below is a brief overview of 11 techniques that work on the body, helping it relax and unwind during and after stress:
- Breath
Working with the breath is the simplest way to calm and relax the body. It does not require any special conditions. We can perform this technique immediately and in any conditions we happen to be in.
Working with your breath when you are stressed may consist of the following stages:
- When you feel the tension in your body resulting from stress, redirect your attention to your breath. Start consciously observing each of your inhales and exhales.
- Then, try to deliberately slow down your breathing and deepen it (ideally by engaging in diaphragmatic breathing).
- You can do this by repeating a chosen word (positive, supportive) in your mind while breathing in and out. For example, you can say to yourself: health, peace, happiness, freedom, etc. Or any other that you consider appropriate and helpful for yourself
- It happens that some people find it easier to count their breaths – from one to ten (we only count exhalations)
- The idea is to occupy our mind and at the same time give it a rest from thoughts that may revolve around difficulties and problems.
- You can also use visualization while breathing. For example, imagine that you are breathing in a bright light, which is a symbol of love, goodness, abundance, acceptance and peace. And when you breathe out, imagine that you are throwing out all the used carbon dioxide, old and unnecessary energy, all the tension, fatigue, stress and worries in the form of gray smoke.
- Physical activity
It probably comes as no surprise to you that putting your body in motion effectively releases the tensions that accumulate in it. Your mind will also benefit from this, as it rests during physical activity. It doesn’t matter what you do, as long as you move. Choose forms that also give you pleasure.
- Massage
Massage can be a great way to let your body relax and release any tension. The benefit is that all you have to do is surrender to the masseur. I think it’s worth allowing yourself to indulge from time to time – your body will undoubtedly thank you for it.
- Schultz’s autogenic training
It is a training developed by a German doctor and therapist, based on yoga techniques. It is a way of influencing your body by intentionally focusing on its individual parts.
How training looks like step by step:
- Lie down comfortably and focus on each part of your body one by one. For example, you can start with your arms.
- Then, for a few seconds, repeat the suggestion:
“I relax my right arm, I relax my right arm, I relax my right arm…
My right arm is getting heavy, my right arm is getting heavy…
Getting heavier, getting heavier…
My right arm is very heavy, my right arm is very heavy…
I feel a weight building up on my right shoulder.”
- Then, take a moment to feel the sensations flowing from that area of your body.
- Use the same procedure for the rest of your body. Each time you say a suggestion, take a moment to listen to your body.
If this training seems incomprehensible to you, or difficult to do on your own, I recommend using free recordings, in which you are guided step by step by a lecturer. You can listen to an example of leading, which I personally liked, here.
- Jacobson’s relaxation
Another very popular relaxation method is the so-called “Jacobson training”.
It is a way of influencing your body by intentionally tensing and relaxing your body, i.e. individual muscle groups.
Each area of the body is usually tensed 2-3 times. After each tense (about 5 seconds), you should completely relax that area of the body and feel the state of relaxation. This way, you will start to feel the difference in the sensations that come from the body when your muscles are tense and when they are relaxed.
Below are sample exercises according to the Jacobson method:
- Lie down comfortably and start tensing and relaxing the different parts of your body one by one.
- Wrinkle your forehead – notice the tension in your forehead and eye area – relax them
- Tighten your eyelids – notice the tension – relax the muscles with your eyes slightly closed
- Clench your teeth – notice the tension in your mouth and jaw – rest and relax your jaw
- Take a deep breath and hold it – notice the tension in your chest and back – rest and relax
- Shrug your shoulders, raise them as high as possible – notice the tension in your shoulders – relax
- Clench both fists – notice the tension in your hands and forearms – relax them
- Pull in your stomach, try to press it towards your spine – notice the feeling of abdominal tension – relax, breathe evenly
- Squeeze your buttocks so that you rise up slightly – notice the tension – rest and relax
- Pull your thighs together while straightening your legs – notice the tension – relax
- Point your toes up towards your face – notice the tension in your feet and calves – relax
As in the case of the Schultz technique, here you can also use free recordings in which the narrator guides you step by step through the entire process of tensing and relaxing individual parts of your body.
- Music therapy
It is nothing more than relaxation caused by the impact of sound on our body and mind. For this type of relaxation, it is best to choose some calm music that suits you. Then you should sit or lie down in a comfortable position and for 20-30 minutes allow yourself to do nothing else, just listen to the soothing music. You can also close your eyes, because this will allow for greater concentration on the sound, better contact with the body and, by the way, will bring rest to your eyes.
- Meditation
As for meditation, I refer you to two articles in which I wrote about it. In the first, I explain why it is worth meditating, citing scientific research HERE. In the second, I present step by step how to meditate properly, HERE.
- Visualization
Personally, I am a huge proponent of visualization. Probably because it has always helped me. Visualization is about consciously invoking positive images in our mind. You can of course use guided visualizations, in which the person on the recording tells you step by step what to imagine. You can also guide yourself through the visualization. One such example is the “blue haze” visualization, which I wrote about HERE. So I refer you to this text.
- Laughter
Anything that can make you laugh will undoubtedly help to relax and unwind your body and mind. It could be watching a comedy or a comedy show, tickling your partner, fooling around with your child. Or as it is done in laughter therapy – artificially inducing laughter, which will have the same effect.
- Petting a pet
Nothing to add, nothing to subtract. Animals can have a soothing effect on us. If you have a pet at home, spend time with it, and you will feel the benefits in yourself as well.
- Hugging a tree (preferably a birch) and generally being surrounded by greenery
If you only have the opportunity to go to a forest or park and spend time among trees and greenery, then do not hesitate to take advantage of it. Greenery has a soothing and calming effect. And if you find enough courage, you can also hug trees.
In summary. If your body and emotions are very active when you are stressed, be sure to try one of the techniques presented above, which should help you calm down and relax.