3 Stress Control Apps…. that Work WithOut Batteries.
“Unlike tranquilizing drugs,… often effective at first but then losing their power over time, this is subtle at first but gains in power with repetition and practice.”
Andrew Weil, M.D.
It is AMAZING how the human body and mind come with so many “factory standard apps” to optimize our health and happiness. Often we are unaware of the benefits we can get from simple versions. These are scientifically proven, utterly simple, require no equipment, almost no time and can be done anywhere.
The challenge is many of us have been brainwashed to accept 3 common negative ideas:
First that being “stressed out” is an achievement and deserves a badge of honor.
Second, to turn first to a pill, smoking or alcohol to cover up our stress feelings
Third, we may know natural stress control works but we wrongly think it must take an hour or involve uncomfortable, pretzel-like yoga postures.
All three of these ideas must be overturned and exposed as incomplete if not wrong.
So what is this natural health stress busting tool that is 100% FREE…. breathing.
Here are my favorite simple yet powerful breathing exercises to help you optimize your body, brain, and moods by calming your nervous system naturally.
No tech is needed, just a few minutes with all your tech turned off!
Stress Control Exercise 1: Counting Breaths for 1 to 5 minutes
Breath counting, a deceptively simple practice I came across in Korea. Wall Street hedge fund mangers and NFL players use this to keep a better mental state for better performance.
Sit in a comfortable position (chair or floor your call). Try to keep spine straight & head up but not too stiff. If possible close your eyes. Now start a few deep breaths.
- To start, count “one” to yourself as you exhale.
- The next exhale, count “two,” and so on up to “ten.”
- Now a new 10 breath cycle, counting “one” on the next exhalation.
Try to do 1 minutes of this form of meditation EVERY morning to build the habit. Some of my clients do this before meals to reduce anxiety. Add time for more benefits.
Stress Control Exercise 2: The 5-5-5 …. Metabolic Breathing Exercise
Again very simple. Sit with your back straight in a chair or on a pillow. Now the touch the tip of your tongue to the skin just behind your upper front teeth. Your exhales go around your tongue as it’s touching the roof of your mouth.
- Exhale 100% through your mouth with tongue touching the roof of the mouth. (You should hear a whoosh sound, enjoy it)
- After the exhale, close your mouth and inhale quietly via your nose to a mental count of five.
- Hold your breath for a count of five.
- Exhale completely through your mouth to complete 1 Metabolic Breathing Cycle.
- Repeat the cycle three or more times. Work up to ten breath cycles per day.
Stress Control Exercise 3: Quick Brain Dump onto Paper
I have written about this before but it is so important for myself and many others that we are including it again. The idea is out brain can often get overwhelmed with multi-tasking or multi-worrying.
Many of our worries are over things that we have little or no control over. Will everyone get along over the holidays? Will my spouse begin to do what I want? Will my ___ approve of our___?
So this “brain dump” is simple and seems to work best for many with a notebook and pen although your phone or computer can work also.
- To start, create 2 categories: CONTROLLABLE & UNCONTROLLABLE
- Next list everything that is on your mind
- Now choose 1 of the simpler controllables, focus on it and deal with it.
- Mark it off your list and feel some satisfaction.
Wrap Up: Stress control exercises are natural tranquilizers
Start today. Make this habit yours by doing it every day for 21 days. Then you have a most useful “stress busting app” with you 24/7. Use it to fall asleep, deal with conflicts or anytime you feel tension or anxiety growing. Teach your kids and others to use it also.
Note that as Dr Weil writes: “Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.”
Thanks for reading & sharing this post. 3 Stress Control Apps that Work Fast….
We love to hear from you anytime in comments or email :->
Related articles & sources:
Scientific Research. Experimental curve showing dramatic increase in galvanic skin resistance during the practice of NSR Fabrizio Coppola, head of the Scientia
… how Mayo Clinic research and clinical trials advance the science of medicine and … When it comes to relieving stress, more giggles and guffaws are just what the doctor ordered. … Laughter is a great form of stress relief, and that’s no joke. …. logo are trademarks of Mayo Foundation for Medical Education and Research.
Jul 19, 2014 – Meditation can wipe away the day’s stress, bringing with it inner peace. … While a growing body of scientific research supports the health …
psychcentral.com › News › Work and Career News
Jul 25, 2012 – Research Uncovers Yoga’s Stress Reduction Secrets … The recent study is a follow up to the discovery by UCLA scientists that a specific type …
www.health.harvard.edu › Harvard Health Blog
Jan 8, 2014 – First, many studies don’t include a good control treatment to compare with meditation. … Mindfulness-based stress reduction training, developed by Dr. Jon …. I’m so glad to see this, for many folks the more science backing up …
www.health.harvard.edu › … › Harvard Mental Health Letter › April 2009
Studies suggest that this practice modulates the stress response. … and other stress–reduction techniques have been studied as possible treatments for …. Indeed, thescientific study of yoga demonstrates that mental and physical health are …
Aug 30, 2014 – Academic studies show that you can reduce stress up to 4 times with meditation practice. Overview of research, includes data graphs and …
Mar 13, 2013 – Here’s our list of the best ways to help reduce stress right now. … Surveys have shown a major underlying reason people practice religion is for stress relief. … Studies suggest the act of chewing gum can reduce cortisol levels, …
Nov 21, 2013 – Scientists are getting close to proving what yogis have held to be true for … and genomics technology used in Denninger’s latest studies allowed scientists to … way to prevent the onset of depression through stress reduction.
Of more than 3,000 scientific studies that were found in a comprehensive search of 17 … A 2003 meta-analysis found that Mindfulness-Based Stress Reduction …