Stress Reduction Techniques
Meditation is not for everyone, and I am everyone
There’s no one-size-fits-all approach to stress management, so find what works best for you. Whether it’s movement, creativity, nature, or simply taking a break, the key is consistency.
Start small, experiment, and make stress reduction a regular part of your routine—your mind and body will thank you!
You do not have to do ALL of these.
My clients find it useful noting some of these techniques down (or even printing the page) and when aware that they are a bit stressed, will choose what resonates with them the most in that moment!
Morning Breathwork (5 Minutes)
WHAT TO DO: Start your day with box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds) or deep belly breathing before getting out of bed.
WHY: Conscious breathing helps activate the parasympathetic nervous system (rest and digest), reducing cortisol levels and promoting a sense of calm. Deep belly breathing also increases oxygen flow, which can improve focus, reduce morning grogginess, and help regulate heart rate.
Legs-Up-The-Wall Pose (5 minutes)
WHY: Elevating your legs above your heart forces your nervous system into a parasympathetic state (rest + digest) which can help support relaxation. It is also wonderful for circulation, fluid retention, low blood pressure and sore feet!
INSTRUCTIONS: put on some comfy socks or bare feet, place your bum up against the wall as close as possible with your feet against the wall and your legs straight.
Sunlight Exposure (5–10 Minutes)
WHAT TO DO: Step outside in the morning and get at least 5–10 minutes of direct sunlight on your skin and eyes (without sunglasses).
WHY: Morning sunlight helps regulate your circadian rhythm by signaling to your brain that it’s time to wake up, boosting alertness and balancing cortisol levels. It also stimulates serotonin production, which can improve mood and help prevent seasonal affective disorder (SAD).
Mini-Stretch Routine (Every Few Hours)
WHAT TO DO: Take a quick break every few hours to do shoulder rolls, neck stretches, or cat-cow movements.
WHY: Stretching helps release built-up muscle tension, which often accumulates due to stress and prolonged sitting. Movement also increases blood circulation and reduces stiffness, which can help prevent headaches and improve overall relaxation
Journaling or Brain Dump
(Before Bed or When Stressed)
WHAT TO DO: Write down your stressors, worries, or a to-do list for the next day to free your mind.
WHY: Writing out thoughts helps process emotions, organise mental clutter, and reduce the feeling of being overwhelmed. Journaling also provides a sense of control and can shift your perspective, making stressors feel more manageable.
Music/Dance Therapy (Daily or When Feeling Stressed)
WHAT TO DO: Listen to calming music, binaural beats, or your favorite tunes while commuting or winding down. If possible, incorporate spontaneous dance into your routine.
WHY: Music has a direct impact on the nervous system, helping to lower cortisol and increase dopamine (the "feel-good" hormone). Dancing adds an extra layer of stress relief by combining movement with joy, releasing endorphins and improving overall mood.
Humming or Singing (Anytime, Especially When Anxious)
WHAT TO DO: Hum your favourite song, sing along to music, or practice "om" chanting for a few minutes.
WHY: Humming and singing activate the vagus nerve, which helps shift the body into a parasympathetic state. This can lower heart rate, reduce anxiety, and improve breathing patterns. Singing also releases oxytocin, promoting feelings of connection and relaxation.
Nature Exposure (10–20 Minutes a Day)
WHAT TO DO: Spend time outdoors in a park, at the beach, or even in your backyard.
WHY: Nature has a grounding effect on the nervous system, reducing stress hormones and promoting relaxation. Fresh air and natural scenery can also enhance mood, reduce mental fatigue, and improve overall well-being.
Grounding (Earthing) (10 Minutes Daily)
WHAT TO DO: Walk barefoot on grass, sand, or soil for at least 10 minutes a day.
WHY: Direct contact with the Earth has been shown to reduce inflammation, lower cortisol levels, and improve sleep. Grounding also helps calm the nervous system and promote a sense of connection with nature.
Aromatherapy (Anytime for a Quick Reset)
WHAT TO DO: Use essential oils like lavender, chamomile, or peppermint in a diffuser, on your wrists, or as a pillow spray.
WHY: Aromatherapy works by stimulating the limbic system, the brain's emotional center. Certain scents like lavender can reduce cortisol, promote relaxation, and improve sleep quality.
Laughter Therapy (Daily or When Stressed)
WHAT TO DO: Watch a funny video, listen to a comedy podcast, or spend time with people who make you laugh.
WHY: Laughter releases endorphins, reduces cortisol, and improves oxygen intake, leading to instant stress relief. It also strengthens social bonds and can help shift your mindset toward positivity.
If you do try any of these- let me know! I would love to hear what you think!
