Take a four second inhale through your nose, hold it for seven seconds, and exhale out of your mouth for eight seconds. But did you know there’s a specific breathing technique that helps ease nervous tension? It’s called the 4-7-8 breath, and it can help you relax in as little as three repetitions. 12) Use the 4-7-8 breathing techniqueĭeep breathing is one of the best ways to relax. Energy lamps or “ happy lamps” provide natural spectrum light which can improve your mood and concentration. Not getting enough Vitamin D can make us depressed, crabby or even fatigued. Related: The Beginner’s Guide To Meditation 11) Sit under a “happy lamp” Simply focus on your breath and try letting your thoughts come and go without becoming attached to them. You may think meditation requires 15 minutes of total silence-but even meditating for five minutes can be a great way to relax. The simple act of staying in this restorative pose can steady your breath and calm your mind. But we’re betting you have the time to sit comfortably in child’s pose, taking deep breaths in and out for a few moments. Some days, a yoga class is out of the question. In particular, dark chocolate regulates cortisol (the stress hormone) and can stabilize your metabolism so you don’t experience hunger-related mood swings or stress. Simply distracting your brain with a simple task like this is a great way to interrupt the cycle of stressing about future events. When you feel stress creeping up, try counting backwards from 10, focusing on your breath at each number. Try these easy office yoga poses to instantly decompress. Take a five-minute stretch break to loosen muscles and rid your body of tension. Taking time to write down your worries, fears or dreams can help declutter your subconscious mind, allowing you to be fully in the present. To release stress from the shoulders, neck and scalp, focus on kneading the area under the base of the thumb. Grab some coconut oil or lightly scented lotion and take time to release the tension in your hands. Petting your cat or dog can lower your blood pressure and raise levels of the feel-good chemical serotonin in your body. One of the most adorable ways to relax might just be cozying up to Fido. It’s also a great way to nix stress-related food cravings.

In just a few minutes, cortisol levels drop, lowering your anxiety. 2) Chew gumĪ stick of gum can be a surprising stress reliever. The properties in chamomile tea act as a natural nerve tonic and green tea has been clinically proven to reduce stress. 81-85.Whether herbal or green, the simple act of preparing a cup of tea can remind you to pause for a moment and relax. Kasser, Can coloring mandalas reduce anxiety? Art Therapy, 2005. 12. Zhang, J., et al., Relationship of sleep quantity and quality with 24-hour urinary catecholamines and salivary awakening cortisol in healthy middle-aged adults. Forestell, Fermented foods, neuroticism, and social anxiety: An interaction model. Toxicology and applied pharmacology, 2010.

10. Singh, B., et al., Dietary quercetin exacerbates the development of estrogen-induced breast tumors in female ACI rats. Aviation, space, and environmental medicine, 2008. 9. Mourot, L., et al., Cardiovascular autonomic control during short-term thermoneutral and cool head-out immersion. Zope, Sudarshan kriya yoga: Breathing for health. International Journal of Neuroscience, 2005. 382-394.ħ. Field, T., et al., Cortisol decreases and serotonin and dopamine increase following massage therapy. Journal of Occupational and Organizational Psychology, 2011. Wieland, Relaxation‐induced cortisol changes within lunch breaks–an experimental longitudinal worksite field study. S405.ĥ. Fredrickson, B.L., et al., The undoing effect of positive emotions. Motivation and emotion, 2000. 4. Thirthalli, J., et al., Cortisol and antidepressant effects of yoga.

ANNALS-NEW YORK ACADEMY OF SCIENCES, 2003. 171-188.ģ. Khalfa, S., et al., Effects of relaxing music on salivary cortisol level after psychological stress. Brantley, Mindfulness and anxiety disorders: Developing a wise relationship with the inner experience of fear, in Clinical handbook of mindfulness. Chrousos, Endocrinology of the stress response.

Ways to relax