Stress Management Exercises

Diaphragmatic Breathing

Diaphragmatic breathing, also known as deep or belly breathing involves engaging the diaphragm, which is a large muscle located at the base of the lungs to achieve a full oxygen exchange. This technique promotes relaxation and reduces stress by activating the body’s parasympathetic nervous system.

    • Improves quality of sleep

    • Reduces stress and anxiety

    • Decreasing levels of cortisol (stress hormone) in body

    • Decreases muscle tensions

    • Improves concentration

    • Improving core muscle stability

    • Improving ability to tolerate exercise

    1. Positioning: Sit or lie down in a comfortable position with your shoulders relaxed

    2. Hand Placement: Place on hand on your stomach and one on your chest

    3. Inhalation: Breathe in slowly through your nose, ensuring your abdomen rises while your chest remains relatively still

    4. Exhalation: Exhale slowly though pursed lips, feeling your abdomen fall

    5. Repetition: Continue this pattern for several minutes, focusing on the rise and fall of your abdomenDescription text goes here

  • Some people find diaphragmatic breathing difficult because they are accustomed to breathing primarily with their chest.

    Since the diaphragm is a muscle, using it for breathing may feel unfamiliar at first. However, with regular practice you can strengthen this muscle, improving your ability to draw oxygen in and out of your body more efficiently. Relaxation strategies are like any other skill (e.g. riding a bike or learning a new game), you get better with consistent practice!

Distress Tolerance Strategies

Distress tolerance involves managing intense emotions and crisis emotions without resorting to harmful behaviors. These skills are designed to help people tolerate distressing situations when they cannot be changed immediately. Use for intense emotional distress that can't be immediately resolved, such as severe anxiety or overwhelming stress. These skills offer temporary support to navigate crises safely.

  • Engaging in activities to shift focus from distressing thoughts or emotions (e.g. reading, watching a movie or exercising) The key is to engage in an activity that captures your focus and offers brief escape from distress.

  • Using calming sensory experiences like listening to music, taking a warm bath, or practicing aromatherapy. This technique is especially useful when feeling anxious, agitated, or upset, as it offers a healthy and constructive way to soothe yourself.

  • Staying present and observing thoughts and feelings without judgement.

  • Temperature: Change body temperature to activate the parasympathetic nervous system, which calms the body.

    How? Splashing cold water on your face or stepping outside into cooler air

    Intense Exercise: Engage in short bursts of physical activity to release pent-up energy and reduce stress hormones.

    How? Do jumping jacks, sprint for a minute or do push ups to shift focus away from distressing emotions

    Paced Breathing: Slow, controlled breathing helps calm the nervous system and reduce anxiety. For example, inhale deeply for four seconds, hold for four seconds then exhale slowly for six to eight seconds.

    How? Inhale deeply for four seconds, hold for four seconds then exhale slowly for six to eight seconds.

    Progressive Muscle Relaxation: Tense and then relax different muscle groups to release tension and promote relaxation.

    How? Start with your hands, then move through your body, tensing each muscle for a few seconds before releasing.m description

Grounding Techniques

Grounding techniques help individuals connect with the present moment, reducing feelings of distress. These methods can be categorized into sensory, cognitive, and physical strategies.

Grounding techniques activate the parasympathetic nervous system, or the “rest-and-digest” system, countering the “fight-or-flight” response. These methods help signal safety to the brain, reducing stress. Grounding can lower cortisol (stress hormone), decrease inflammation, and improve sleep. By focusing on sensory input, you can regulate emotions. To implement grounding into your daily life, start by creating a grounding toolkit tailored to your needs. This can be a physical kit with items like a stress ball, essential oils, soft fabric, or a list of affirmations. If you prefer digital tools, try a “calm playlist” with soothing music or guided meditations. Keep your toolkit easily accessible, whether at home, work, or on the go.

  • • 5-4-3-2-1 Technique: Identify five things you can see, four things you can touch, three you can hear, two you can smell and one you can taste

    • Temperature Awareness: Hold a cold object or splash cold water on your face to bring attention to physical sensationsDescription text goes here

  • • Mental Exercise: Recite the alphabet backward or count down from 100 by sevens to redirect your focus.

    • Affirmations: Repeat positive statements to yourself, reinforcing a sense of safety and control.Description text goes here

  • • Movement: Engage in light physical activity such as walking or stretching, to reconnect with your body.

    • Touch: Carry a small object (like a smooth stone) to hold and feel when needing groundingDescription text goes here