6 Exercises That Help You Stay Calm Under Stressful Situations

Life is becoming more stressful all over the world. People become preoccupied with last-minute exam prep, presentations, or work projects. No one has time to care for their bodies and minds.

Under such pressure, you might experience breakdowns, anxiety attacks, or outbursts of rage. Life may appear hopeless without a bottle of pills to calm you down.

However, there are other healthy ways to control your anger and stress. Exercising your body and mind is a great way to overcome strain. Learn about the best exercising methods to help you calm down in difficult situations.

1. Take Up Cycling

If you become anxious in stressful situations, you will feel lightheaded, and your heart rate will increase. It is cause for concern if it occurs regularly.

Cycling is a good form of exercise to release stress. You can commute to and from work on your bicycle. Choose the bike and pair of shoes that fit you best. Clipless shoes are best for road biking, allowing your feet to stay fixed on the pedal. 

Biking around town and breathing in the morning air can heal the body and mind. The fresh air will declutter your head. You can meet your daily workout goals with all the movements from pedaling.

Once you are experienced with cycling on the road, you can even take up mountain biking. You can ride the carefree mountain tracks with the right equipment and confidence. You will soon find yourself calm and relaxed, free of all stress.

2. Make Walking Your Best Habit

make walking your best habit

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Minor stress can trigger a reduction of blood flow to your heart. This may lead to severe heart disease. It is vital to keep your breathing in check during stressful times.

Walking is the easiest form of exercise that helps keep your heart in check. Regular walks through an open area help you breathe, relax, increase blood flow, and provide fresh air and sunshine.

A twenty to thirty-minute daily walk can be a stress killer. Blast music through your earphones for a power run or a relaxing walk to your destination. 

People tend to lose interest in walking because they take the same route everyday. Change up your tracks to motivate yourself. You should also get a pair of running shoes with a good fit for a relaxing jog. When you fix your common walking mistakes, it will quite literally be a walk in the park.

3. Undertake regular breathing exercises

When you are anxious, you will notice a change in the rhythm of your breathing and heartbeat. Stress management techniques for students and adults involve rhythmic breathing to relax completely. 

Find a comfortable space away from the chaos. Place your right hand on your chest and your left on your belly. Begin to take deep breaths, ensuring that your stomach moves more than your chest.

Apply the nose breathing technique. Breathe in through your nose and out through the mouth. Keep your palm on your chest fixed while the palm on your stomach moves in sync with your breathing.

Direct all your focus on your grip on the belly. Follow the movement as your abdomen advances outward to allow your lungs to fill in with oxygen. It will again sink as you breathe out.

Repeat the process ten times, and you will feel your anxiety lessen and be calm. 

4. Relax Your Muscle Progressively

A major sign of stress is stiffness in your muscles. Sitting in the same position for too long may cause your neck, shoulder, and back muscles to go rigid and be the reason for lasting arthritic pain. 

The progressive muscle relaxation exercise focuses on contracting each part of your body from head to toe for twenty seconds and then slowly relaxing them.

Start wrinkling your forehead and arching eyebrows. Hold it for twenty seconds and release the muscles. Do the same with eyes and nose and tongue. Roll your tongue against the roof of your mouth and relax. 

Grimace your face and clench your jaw tightly before releasing. Next, tense your neck by meeting your chin to your chest. Arch your back and then sit up straight. Inhale deeply with your nose and relax your body by releasing the breath through your mouth.

Follow the process till you reach your toes, and you will feel the calmness spread through your body and mind.

5. Do Stretching Exercises Followed by Meditation

do stretching exercises

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If your work or exam stress is making you anxious, you need to follow the steps in developing healthy mechanisms for coping with stress. Sitting for long hours for work or studies can strain your back and cloud your mind. Find a secluded area in your home or office and roll out your yoga mat.

There are numerous meditation techniques, but the most basic is the most effective. Sit in an upright position and close your eyes to focus on breathing. 

For ten minutes, keep your mind blank and just concentrate on inhaling and exhaling. When your mind wanders, gently bring it back to your breathing. Meditation provides numerous other benefits in addition to keeping you calm.

6. Exercise Your Entire Body Regularly

When you are under stress, your entire body stiffens. Neglecting this problem can lead to permanent muscle and nerve damage. Plan a daily schedule that includes twenty to thirty minutes of light exercise.

Child’s pose is a simple exercise to relax your muscles. Hold the following position for thirty to sixty seconds, depending on your endurance. 

Kneel with your knees hip-distance apart and your feet together behind you. Inhale deeply, then exhale by laying your torso over your thighs, pressing your buttocks into your heels, and reaching your arms forward. 

Consider drawing your ribs away from your tailbone and your crown of your head away from your shoulders to lengthen your neck and spine. Place your brow on the mat. 

You should feel a stretch on your backside and possibly in your hips. If your arms are straight in front of you, you may feel a stretch in them.

Do Child’s Pose, Cat-Cow, Puppy Pose, and Lunging Hip Flexor Stretch to calm down your stress.

Final Thoughts

If you become anxious in stressful situations, you will find it difficult to relax. 

Cycling is a good form of exercise to release stress. Walking through open spaces allows you to breathe more easily and increases blood flow to put you in a relaxing state. 

A major sign of stress is stiffness in your muscles. Progressive muscle relaxation and breathing exercises will help you relax your body and mind.

There are numerous meditation techniques to choose from, but the most basic is the most effective for stress relief. Plan a daily schedule that includes twenty to thirty minutes of light exercise.