How to Reduce Stress: 5 Calming Routines to Combat Stress

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Written By Boss

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Stress is a major cause of illness and imbalance for many people today. Stress is biologically necessary for survival in human evolution. Under stress, the body triggers a cascade of reactions that releases adrenaline and cortisol, which increases the heart rate and makes the body’s stored sugar and fat available for quick reactions and movement.

Stress has historically been essential to defend against predator attacks and other life-threatening dangers. Unfortunately, the perceived stressors of modern life are far less life-threatening, despite triggering the exact same bodily response. Traffic jams, hundreds of emails to answer, work stress, marital problems, school work and more all turn life into a stress web with serious health consequences, including heart disease and mental illness.

Limiting the amount of stress we experience and initiating practices that not only limit stress, but reverse its negative effects on physical and mental health have now become critical to survival.

These five practices are proven to help relieve stress and are easy to incorporate into your daily routine right away.

start yoga practice

start yoga practice

Research shows that not only does hatha yoga practice improve flexibility, balance, muscle strength, and stamina, it can also help lower blood pressure, cortisol levels, and nervousness, and help you sleep better.

Practicing yoga on a regular basis works really well because unlike many other sports and physical activities it doesn’t depend on how many reps you can do, how many miles you have left, how much weight you can put on or how fast you can go Literally means “unity”, so there is absolutely nothing to compare or compete with, just being with you and yourself.

Yoga emphasizes the connection between movement and breath. It’s definitely not about who is more flexible, or who can hold the Chaturanga Dandasana the longest, or who can jump back the softest. Sri T. Krishnamacharya, the father of modern yoga, taught that breath and movement should flow together so that your yoga asana practice is a meditation in itself.

The next time you try a gentle hatha, yin, or restorative yoga class, close your eyes and make your practice more inward. You may find that by removing the element of looking, you become more mindful of your body and your breath, even through unconscious habits of comparing yourself to others in the class or even your teacher. This will help you stay calm, focused and present in each moment, even after you’ve rolled up your mat and said your final Namaste.

start gardening

start gardening

Whether you have a large front or back yard, a balcony or porch, or your apartment has just one window, you can start gardening with a few pots of edible herbs and vegetables. It turns out that gardening and eating homegrown food not only reduces stress, but also improves gut health, which can improve overall health and mood.

Studies conducted in the Netherlands and Norway have shown that gardening helps lower cortisol levels in people who are asked to complete a difficult task, and we think people who are clinically depressed or diagnosed with bipolar disorder are more likely to be on the task After some gardening showed a significant improvement in their mental health.

Being close to nature and the soil, being outdoors, and immersing yourself in gardening work all contribute to making people happier, healthier, and less stressed in their lives.

Some researchers believe that beneficial mycobacteria in the soil increase the release of serotonin in the part of the brain that controls mood and cognitive function. Not only will getting your hands dirty in the soil help reintroduce these beneficial bacteria into your system, but eating freshly harvested herbs and vegetables from your pesticide- and chemical-free garden can also boost these bacteria to Helps prevent heart disease, diabetes and even mental health disorders.

Even people who live in small apartments can benefit from gardening. Putting a pot of herbs or flowers by your window can already help improve the air quality in your home. Inexpensive vertical gardens or DIY sky gardens made from recycled materials can also help bring greenery to empty walls in your home for plenty of sunlight.

into nature

into nature

Even if you don’t have time to tend a garden, another “green exercise” that exposes you to the healing benefits of the sun, to trees and other plants, and away from dirt is walking in nature, where healthy bacteria live. It is said that nature also has negative ions, and high concentrations of negative ions cannot be found in urban living and working areas. Researchers have found that exposure to these negative ions in nature, around trees, and by the sea can alleviate depression and elevate mood, thereby reducing stress in life.

Many cities are beginning to recognize the positive impact of urban green space and are investing again in parks with lots of trees and canopies where people can walk and picnic. In Japan, reconnecting through nature walks is known as shinrin-yoku, or forest bathing. In order to practice this, a person doesn’t even have to walk, walk, run or do any special movement. You just need to be in nature and connect with it with your senses. The smell of trees and earth or the salt water of the ocean; the sounds of birds and insects, leaves or waves lapping on the shore; The sense of coming will help you relax.

Numerous studies have shown that in as little as two hours b

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