5 exercises to reduce stress

We recently wrote about the impact of stress on your hair and what you can do to take care of your hair during stressful periods. But of course, prevention is better than cure, so it is best to eliminate the causes of stress as much as possible and take regular time to calm your mind. In this blog, we share 5 simple relaxation exercises to lower your stress levels.


Exercise 1: Deep breathing
Stress causes you to breathe faster and more shallowly, which in turn contributes to feeling agitated. A vicious circle, in other words. This exercise helps you activate your parasympathetic nervous system, calming your body.


How to do it.

- Find a quiet place where you can sit or lie down.
- Close your eyes and concentrate on your breathing.
- Breathe in slowly through your nose for four counts.
- Hold your breath for two counts.
- Exhale slowly through your mouth for six counts.
- Repeat this process for several minutes, focusing entirely on your breathing.


Deep breathing slows your heart rate, lowers your blood pressure and helps calm your thoughts. Try to do this daily, especially at stressful times.


Exercise 2: Progressive muscle relaxation
Progressive muscle relaxation is a great way to release physical tension in your body. It helps you become aware of tense muscles and relax them.


How to do it.

- Lie down on your back or sit comfortably.
- Start at your toes and tense the muscles in your toes for five seconds.
- Then suddenly release the tension and relax the muscles completely.
- Working slowly up through your body, repeat this process for each muscle group - your calves, thighs, abdomen, shoulders, and so on.


Progressive muscle relaxation helps your body relax and can help you sleep if you are awake at night due to stress. Do this exercise regularly for maximum benefit.


Exercise 3: Meditation
Meditation is an age-old technique that helps calm your mind and reduce stress. It helps you zoom out from the chaos of daily life for a while.


How to do it.

- Find a quiet place and make sure you sit comfortably.
- Close your eyes and concentrate on your breathing.
- Let your thoughts come and go without clinging to them. They float by, as it were.
- If you find yourself getting distracted, calmly bring your attention back to your breathing, without judgement.


Meditation requires practice, so don't worry if you don't succeed right away. Start with just a few minutes a day and gradually increase the duration. It will help you reduce stress and refresh your mind.


Exercise 4: Yoga
Yoga helps you relax both your body and mind. It includes various postures and breathing techniques to reduce stress.


How to do it.

- Find a quiet place where you can practice yoga.
- Choose a simple yoga routine or follow an online video.
- Concentrate on your breathing as you perform the poses.
- Relax and enjoy the peaceful atmosphere.


Yoga improves your flexibility, strengthens your body and helps calm your mind. Thus, you reduce both physical and mental stress.


Exercise 5: Visualisation
Visualisation is a powerful technique where you imagine yourself in a calm and relaxed environment. It helps you reduce stress by focusing your mind on positive images.


How to do it.

- Find a comfortable place where you won't be disturbed.
- Close your eyes and breathe in and out deeply to relax.
- Imagine a place where you feel happy and relaxed, such as a beach, a forest, or a meadow.
- Try to imagine all the details in your imagination as vividly as possible: the smells, sounds, colours and sensation of the surroundings.


Visualisation is a great way to escape from everyday stress for a while. It gives you a quick way to reset your mind and summon positive energy.


The power of repetition
These five relaxation exercises can help you reduce stress and find inner peace. The important thing is to repeat these exercises regularly. That way, they will not only help reduce stress in the moment, but can also increase your overall resilience to stress in the longer term. So take time for yourself, breathe deeply, and discover the power of relaxation. You deserve it!

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