Stress Relief Exercises – A Step-By-Step Guide

Posted on 18th October 2012 in Stress
Stress Relief Exercises – A Step-By-Step Guide

In the simplest sense, stress is anything that disrupts body balance and function. It can be any physical, chemical, or emotional factor that causes bodily or mental unrest. But when viewed in a more clinical perspective, stress is not entirely negative. Sometimes it can act as a positive force.

For instance, stress is what makes you step on your car break just in time to keep yourself from slamming into another car; it can also be the motivating force that drives you to finish your paper works in time for your deadline; and it is the same thing that sharpens your memory and enhances your concentration skills during presentations and examinations.

Stress only becomes detrimental when it is too much that it overwhelms your body’s coping mechanisms.

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Exercises To Help You Instantly Get Rid Of Stress

We are living in a fast-paced era, where stress is found in every corner. Given the fact that we cannot avoid stress, it is essential that we know how to deal with it and reduce it before it gets out of hand. I have shared with you below, 3 stress relief exercises which you can use if you need to instantly reduce the stress that you are experiencing.

Deep Breathing

Breathing exercises are an ideal way to relieve stress in that they’re fast, simple, free, and can be performed by just about anyone and at anywhere and at virtually any time.


1. Sit or stand in a comfortable position.
2. Inhale through your nose for 5 seconds.
3. Push out as much air as you can through your mouth.
4. Repeat the cycle several times until you feel calmed down and relaxed.

Progressive Muscle Relaxation

Our bodies respond to stress with muscular tension. It is thought to be the most common symptom of stress. Progressive muscle relaxation that involves a two-step process in which you systematically tense and relax different muscle groups in the body.


1. Get into a comfortable position.
2. Tighten a specific muscle group for about 5 to 10 seconds. (Suggested Progressive Muscle Relaxation Sequence: Right foot, Left foot, Right calf, Left calf, Right thigh, Left thigh, Hips and buttocks, Stomach, Chest, Back, Right arm and hand, Left arm and hand, Neck and shoulders, Face)
3. Quickly release the tension and relax the muscles for 15 to 30 seconds.
4. End the session by again taking a few minutes to relax, deep breathe and do a few stretches.

Guided Imagery

Guided Imagery is an instant, powerful technique that can take you out of the stressful situation and calm you down. Some people call it as a mental vacation because you basically transport yourself into another location and find solace and peace there.


1. Choose a setting that is most calming to you–it can be a tropical beach, a quiet log cabin, a cruise ship, a grassy meadow or anything and anywhere that gives you a feeling of peace, relaxation and happiness.
2. Close your eyes, breath deeply and try to push away the things that are stressing you out.
3. Imagine your restful place. Involve all your senses and picture it as vividly and with as much detail as you can – everything you can see, hear, smell, and feel.
4. Stop when you sense a feeling of calmness within you.

Stress can wreck havoc on your energy levels, your emotions, and your health. While you can’t avoid stress, you can practice relaxation and deal with stress more effectively with the help of these simple but effective stress relief exercises.

Powerful Stress Relievers


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