Things we can all do to Help Gain Control and Reduce Stress

I’m writing this on a late dreary Monday afternoon in mid-July, the week after my daughters broke up from school. Even though they are teenagers now, the end of a school year always feels busy and stressful.

The Value of Movement and Exercise

It may be a challenging time but there are things we can do to help gain a little control and reduce stress. Movement and exercise are very important to me for not just my physical health, but my mental health too.

I listened to a bitesize podcast today with neuroscientist Dr Mithu Storoni and she talks about how movement throughout the day provides a buffer to our stress. So, if you are feeling wobbly some form of moderate exercise (even just a walk outside) will lower the rate of cortisol in your system and bring you back to baseline.

Focus on Breathing

Breathing correctly is crucial for our overall health and helps relieve stress and tension in the body. When you are anxious you tend to breathe fast and shallow which exacerbates the feeling of anxiety. When you breathe deeply into the diaphragm or stomach it activates the parasympathetic nervous system. The body is able to fully exchange the incoming oxygen with outgoing carbon dioxide and this in turn lowers stress. Disciplines like Pilates and Yoga focus on breathing as a way to focus and calm the mind, whilst improving muscle activation and performance.

One of my favourite simple breathing techniques that Erika introduced me to is box breathing or square breathing that you can do anywhere. I use it now to slow my breath down when I’m feeling anxious or when I can’t sleep at night.

Below is a short video that Erika has recorded for us that takes you through the steps.

Love Naomi x