Reducing stress and relaxing: breathing exercises and muscle relaxation

In short: Stress is the body’s reaction to strain. Short-term it helps, in the long run it burdens. Breathing exercises, exercise and breaks can restore balance.

In more detail: Under tension the body switches to “fight or flight”: pulse and breathing rise, muscles tense. Relaxation methods activate the counterpart, the rest-and-recovery response.

In Depth

• Belly breathing: One hand on the belly, breathe in calmly through the nose so the belly rises, breathe out slowly through the mouth. A long exhale calms. Five minutes are often enough.
• 4-6 breathing or box breathing: For example 4 seconds in, 6 seconds out (or 4-4-4-4 with pauses). Even, without straining.
• Progressive muscle relaxation (PMR): Tense muscle groups briefly one after another (5 to 7 seconds) and then release consciously. You learn to distinguish tension from relaxation.
• Mindfulness and meditation: Direct attention without judgement to breath, body or sounds. Short daily practice beats rare long sessions.
• Exercise: Walking, cycling, stretching. Exercise breaks down stress hormones.
• Breaks in the working day: Short screen breaks, standing up, opening a window. Split tasks into small steps.
• Social contact and sleep: Conversations and enough sleep (sleep hygiene) buffer stress.
• Getting help: If lasting stress, exhaustion, anxiety or low mood persist for long, seek medical or psychological help. That is not a sign of weakness.

See also: exercise and back

General information, not medical advice. For complaints or questions about your situation, talk to a doctor.