If your doctor has recommended that you need to reduce your stress level, relaxing may be easier said than done. By doing deep breathing exercises, you may be able to lower your heart rate and quiet your mind. Doing stretching exercises may help release tension in your body and relax your muscles. Consult your doctor before trying any new exercises, particularly if you have a health condition.
Back Stretch
If you experience back pain, you may be holding tension in your back and neck. To release the tension, stand up straight and place your feet about shoulder-width apart. Put your hands on your hips and carefully twist your torso to the right until you feel a stretch. Stretch a little bit further to the right as you breathe deeply. Return your body to center, then slowly twist your torso to the left side. Breathe into the stretch and stretch a little further, then return to center. Repeat as necessary throughout the day.
Diaphragmatic Breathing
Breathing from your diaphragm will help improve your overall lung health and bring more oxygen into your lungs. Stand up straight, and place one hand on your chest and one over your belly button. As you breathe in, relax your stomach and allow it to expand. The hand over your belly button should rise slightly while the hand over your chest should remain still. As you breathe out, the hand over your stomach should lower slightly while the hand over your chest remains still. Continue taking slow, diaphragmatic breaths to relax your body.
Arm and Shoulder Stretch
If you hold tension in your shoulders, stretch out your arms and shoulders to relax them. Stand up straight, then lock your fingers together and rotate your wrists so they are facing out in front of you. Straighten your elbows as you stretch your hands out in front of you at the height of your shoulders. Hold this position for about 20 seconds, then release. Repeat as necessary to release tension.
Deep, Even Breathing
If your stress level is high, you may be holding your breath or taking shallow, uneven breaths without even realizing it. By taking even, deep breaths, you will keep your stress level lower throughout the day. If you find yourself holding your breath or breathing too quickly, take a minute to do a pursed lip breathing exercise. Breathe in through both nostrils, then breathe out with your lips pursed as if you are whistling. Allow the air to come out slowly; do not attempt to push or force it out. After your breathing has slowed, continue breathing normally.
