One-Minute to Reduce Anxiety + 5 Bonus Stress-Reduction Tips
Do you feel chronically stressed and anxious? So many of us are in a constant state of “fight or flight” between trying to keep up with our never ending to-do lists, excelling in our careers, helping our kids with their daily activities, managing personal relationships, grocery shopping, doctor appointments, and trying to eat healthy and exercise that we can’t even remember a time when we weren’t stressed out!
In this article we will take a look at some of the negative ramifications of letting our stress spiral out of control and several simple, but highly effective ways to manage our daily anxieties - particularly through breathwork!
The Negative Effects of Stress
A few of the most common symptoms of living with too much stress and anxiety are:
- Headaches: Tension headaches can make it feel like a tight band is wrapping around the sides of your head.
- More frequent illness: Decreased immunity can result from chronic and high stress levels. This can make you more susceptible to common illnesses such as colds and flu, but also can lead to more significant health conditions.
- Poor sleep: Being stressed can prevent you from experiencing deep, restorative sleep and cause you to wake up more frequently at night.
- Weight gain and appetite changes: It is not unusual to lose your appetite while stressed out, or the reverse may happen and you may find yourself mindlessly eating.
- Other problems can be rapid heartbeat, depression, less energy, muscle tension, digestive issues, and increased risk of stroke or heart attack.
As you can see, having a stress-reduction plan is critical for our mental and physical health since ongoing stress and anxiety can wreak havoc on our mental and physical health. This is why it is so important to find ways to handle this stress since we are not always able to remove all the stressors in our lives.
The Importance of Breathwork for Our Mental and Physical Health
One of the best ways to find peace and calm is by practicing slow and mindful breathing. When we breathe this way, our body goes into a parasympathetic (rest and digest) state instead of a sympathetic (fight or flight) state, making us feel more calm and relaxed.
Here are some of the top benefits of practicing daily breathwork:
- Pain relief
- Improved mood
- Improved focus and attention
- Increased energy
- Improved heart function
- Improved lung function
- Emotional stress and anxiety relief
One of the best reasons to slow down and take a deep breath (literally!) is for reducing emotional stress and anxiety. You can very easily get started on this practice, and the best part is it can be done in only one minute!
A Simple, One-Minute Breathing Exercise for Stress Relief
This breathing activity can calm your nervous system and is great to add into your day, either starting as a morning ritual, before you break for lunch, or even in between Zoom meetings. Not only will you feel more relaxed, but it will help with your mental clarity and alertness.
Then it is time to resume your day - refreshed and more calm!
5 More Simple Steps to Reduce Stress:
Breathwork exercises are among the most effective ways to manage anxiety, but there are many other simple methods you can add to your life in response to the daily pressures.
Try incorporating these simple practices throughout the day and you will likely start to notice that you are able to respond to the pressures of life more calmly and positively which will ultimately lead to you living a healthier, more abundant life!