In this episode you’ll learn… 6 Tips to Reduce Stress Today, plus…
- What I do first when stress comes up.
- How to identify stress and where it’s coming from.
- The super cool apps that can help.
- Breathing techniques that can make you feel better immediately.
- How to get stared with the meditation.
- And much, much more.
1. Weekly Reflection – Identify if you are stressed. I went a long time not realizing that I was super stressed out by finances and working out.
Yes, I was working out so much that it was stressing my body out. I really didn’t realize what was happening. I also thought that being stressed about finances was normal.
I would suggest scheduling a reflection time once a week to think about how you are feeling, and if there is anything stressing you out.
2. Basic Belly Breathing – If you ever feel like you’re in a stressful state of mind… simply bring your attention to your breathing, breathe through your nose (if you can) and force the air down towards your belly. This will activate your diaphragm, and in turn your parasympathetic nervous system (rest and relax). I use this all the time. Even when the littlest thing pops into my brain that might stress me out.
3. Exercise – Really, any exercising will do. That being said, I find that I am the most relaxed after a long cardio session. Think, 20+ minute run, ride, row, swim, etc. Something where you can get to a steady state of increased breathing.
Even going for a walk will work, but the real key is getting into a rhythmic breathing pattern. So, if a walk can do that for you… perfect! Or if you can’t go get sweaty, a walk will definitely help.
4. Meditate – There are so many apps that can help you with meditation these days, AND you don’t need more than 5 minutes to get you started.
5. Binaural Beats – You can listen your way into a calm state of mind with binaural beats. I’m not going to tell you that I completely understand this science, but as I understand it… when you listen to these sounds the frequencies that come with them can actually change the frequency of your brain. This can allow you to get into brain states such as relaxation, creativity, focus, sleep, etc. This can be very powerful, and the app that I’ve been using for this is called SleepStream 2 ULT (iOS / Android).
6. Breathing Routines –
Something that I use daily, and have done for almost 2 years now is the Wim Hof Method breathing routine. You basically hyper oxygenate your body, and it makes you feel great! The Wim Hof Method app has become completely free.
Another fantastic breathing routine that you don’t need any app for is… Box Breathing. This is super easy! You simply…
* Breathe in through your nose for 4 seconds
* Hold your breathe for 4 seconds
* Slowly breathe out through your mouth for 4 seconds
* Hold your air out for 4 seconds
What I love about this method is that you can do it just about anywhere. You can even do it in a crowded room without people noticing what you’re doing. Just please don’t do it while you’re driving. Let’s stick to the basic belly breathing while driving.
Resources and links mentioned in this podcast
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