Sometimes life can feel overwhelming. Whether it is exams or deadlines at work or children that don’t sleep or family worries. Sometimes we cannot escape the stress but we can learn 5 simple stress regulation techniques to help control our body’s reaction to it.
Stress is inevitable and our body’s response to it is an essential factor in keeping us alive. However, when the stress is coming from an non life threatening situation, such as exams or general overwhelm in life then this persistent stress is not good for us.
When we can’t change the stress we can build our body’s tolerance to it. These 5 simple stress regulation techniques can help.
1. Physiological Sigh
This is a super simple breathing technique that makes a huge difference to the body’s stress response. And you can do it anywhere (except underwater!)
Take a deep breath in through your nose, then without letting any air out, snatch another breath in through your nose. Then exhale slowly. Repeat three or four times or until you feel you system calm down. If you would like to find out more about about the science behind this technique click here
2. Quick Coherence Technique
This technique helps to bring your heart , your breathing and your nervous system into balance. Developed by HeartMath it allows the body to relax and regulates thoughts and emotions. When we are in coherence it brings a feeling of inner harmony that allows improved concentration as well as a feeling of inner calm.
Focus your attention in the area of your heart. Imagine your breath is flowing in and out of your heart or chest area, breathing a little slower and deeper than usual. Inhale for 5 seconds and exhale for 5 seconds (or whatever rhythm is comfortable.) When you have established a comfortable pattern bring to mind something or someone you love. Focus on a good feeling. An achievement or a sense of calm. Continue to breathe this way until you feel a sense of peace.
3. Relaxation Response Technique
This is one of our favourites. Again so simple but very effective and can be done anywhere. This focuses on the breath and a simple calming phrase to help regulate the nervous system.
On the in-breath focus on the movement of the air as it passes over your top lip and into your nose. Concentrate as the breath passes into your throat and down into your lungs. On the out-breath say in your head a word or phrase that you find calming. It might be peace, quiet, calm, ‘it’s OK’… whatever is settling to you at that time. Continue until you feel a sense of calm.
The advantage of this technique is not just the balancing effect of the considered breathing but by filling your head with a positive word it stops us overthinking. There is a full video here.
4. Havening Technique
This is a very soothing technique to settle the nervous system. The Havening Technique uses a range of touches on the upper body. The approach aims to help a person cope with stress, trauma, anxiety, and physical pain. Here is a simple example for you to try.
5. Butterfly Hug
The Soothing Butterfly Hug is an EMDR self-help technique. It can calm and rebalance the nervous system using bilateral stimulation. It can help processing traumatic reactions, and lessen intense emotions and symptoms of stress.
Cross your arms over your chest placing your hands towards the front of the opposite shoulder. Then in turn gently tap your fingers alternately in a rhythmic manner. Continue until you feel a relaxing shift in your body. Tap along to a video here.
For more stress reduction techniques check out our MindBody toolkit.
And if you need further help we offer an Osteopathy for Stress Reduction and Wellbeing appointment at Osteopathy For All. You can book an appointment here
