Constant stress can lead to external and internal tension, and thus to illness in the long term. A few simple exercises should help relax muscles and improve breathing and oxygenation. We will not only show you exercises that help relieve stress, but also explain what stress is and what types of stress exist.
What is stress?
Stress is nothing more than tension – the body is in a sense under power. Stress as a strain and tension of the whole organism is the cause of numerous diseases. In Germany, it is estimated that the annual costs of medical treatment, absenteeism from work and loss of production caused by stress amount to 40 billion euros. But stress is also important because it spurs us on to peak performance. It already saved the lives of prehistoric man in the wilderness, and it ensures that we are able to perform for hours on end and manage complicated mental tasks as well as physical exertion seemingly effortlessly.
What happens in the body during stress?
In stressful situations, various mechanisms are set in motion in the body: Hormones such as adrenaline are released into the bloodstream. These hormones ensure that
- The heartbeat accelerates
- The pulse amplified and
- The muscles are supplied with blood more strongly
Abundant energy is thus mobilized and blood clotting is increased. All processes in the body, on the other hand, which are not essential for survival at the moment, are put on the back burner: Temperature drops, digestion slows, and drives such as hunger and sexual desire are inhibited. Once the stressful stimulus on the organism has subsided, recovery occurs for the body.
Breathe properly against stress
Permanent stress, however, a problem for many people today, weakens the immune system and can lead to insomnia, stomach ulcers or high blood pressure, or worse, diabetes or heart attack. In your book “Risk Heart” Barbara Spachtholz recommends, among other things, a simple exercise:
- Observe breathing: Most people sink down a bit when exhaling, but this inhibits the flow of energy. Breathing out, however, should straighten. Breathing in helps to collect, because when you breathe in, you receive something.
- You should actually always inhale through the nose. Exhaling is done through the mouth; if possible, with a lip sound. This method gives the lungs the optimal amount of air.
- Breath breathing: with this you get a deep and calm breathing rhythm. You breathe slowly into the palm of your hand, as if to moisten it. Now inhale through the nose again. Repeat this exercise until the hand has become quite warm.
Some breathing exercises we do in everyday life even unconsciously, because laughing, yawning and singing are effective breathing exercises.
Relax in between
These tips will help you actively reduce stress and relax mentally and physically:
- As often as possible, you should change your working position: sometimes sitting, sometimes standing, sometimes lying down – the good old standing desk can be found more and more often in offices. Phone calls can be made while standing, reading while lying down relieves the spinal discs.
- A tense neck have all those who drive a lot and sit too long at the computer. It is very helpful to lift the shoulders up for four seconds and repeat the whole thing three times.
- Incidentally, quiet music while driving slows the pulse and promotes inner peace.
Exercise helps against stress
Some basic movements such as shaking, swinging, rocking, circling, spinning, balancing are movements for well-being, which can be well incorporated in the office in between. This stimulates the body, relaxes and regenerates. In addition, more oxygen is absorbed. Since the brain makes up only three percent of the body mass, but consumes 20 percent of the oxygen, any form of movement is so enormously important. Both oxygen supply and carbon dioxide removal in the brain are greatly improved. The brain gets better blood flow and is more efficient.
Exercise: 90-second relaxation
In his book “The 90-Second Break,” author Rolf Herkert describes a short program for quick relaxation. The exercises can be performed while lying or sitting.
- You clasp your hands behind your head and push your elbows far back.
- You stretch out your legs and at the same time firmly tense all the muscles.The tips of the toes point forward.
- You strongly tense the abdominal muscles and feel the force. Now hold your breath and count to seven.
- While you exhale gently loosen all the muscles.
- You feel this relaxation for a while.
- Now you stretch and stretch like a cat, yawning extensively.
- Now the cat turns into a “dynamic predator”. You think or say out loud, “I am full of energy, focused and calm!”
