Stress Reduction
Movement in the reduction of stress has now been scientifically proven to be the most effective cure studied. Why? When muscles are contracted repeatedly over a short period of time, a hormone is released from the muscle tissues. Science is calling it the “Hope Molecule. This hormone has been tested for its effectiveness on emotional well-being. Much like dopamine, serotonin, and oxytocin, all play a role in how you are feeling. Each adds in different ways to your overall emotional balance and sense of fulfillment this “Hope” molecule also has an immense amount to offer to your emotional well-being as well. It is the fastest, most effective way to cure depression that is known by science. And all it takes is contracting your muscles repetitively. That can look like a walk, jog, bouncing on the trampoline, lifting weights, yoga, dancing, or anything that repeatedly contracts the muscles of your body.
Like any cure that you might take in in the form of a tablet you have to take it frequently. Daily is considered best right? Same is true for the Hope Molecule. If you want it to be present in your blood stream you have to move your muscles in a consistent routine. Set a time daily or every other at the very least and for 15 minutes at least, move your muscles!
Breath Work
The fastest, in the moment, way to reduce stress is through breath control. This is excellent, especially when in a space or situation where there is no time or opportunity for a short meditation. I learned this method from Dr Hubermann, a Harvard Professor of
Neuroscience. So the process is this. Empty the lungs, then take three short inhalations that together fill the lungs—pulling the breath in through the nose. Then, releasing the air thoroughly but very slowly. Again, three short inhalations to full lungs. Very long, slow exhale. Repeat at least three times but as many as needed. It relaxes the body and the brain by releasing calming chemicals from the brain into the bloodstream. These chemicals are stored there solely for the purpose of bringing the body back into balance when you have been under stress.
Another well-known and researched breath method is the Wim Hof method. It is easy to do, and the process oxygenates the blood. Higher blood oxygenation makes you resistant to depression and anxiety. Higher oxygenation increases energy levels, positive mood, mental focus, willpower, and a stronger immune system. And all in about 8 minutes. I do the entire breath either while I cold plunge or when I am showering. All you need to do is take a very strong breath through the nose and release it in a relaxed manner through the mouth. Repeat this breath 30 times. On the final breath, exhale fully and hold as long as you can. Then, breathe a deep breath and hold for 15 seconds. Repeat the entire process 3 times for a total of 90.
Mantras
Mantras are repeated words used to change one’s state of mind and body. The goal is to use the power of spoken words to cultivate this desired alteration. So one of my favorites in a time of stress is, “Everything is always working out for me. Only good will come from this.” I will repeat this tens, twenties, and hundreds of times. It is soothing, and I am actively training my mind to expect it all to work out well.
Posture
Changing your posture has been shown to change your neurochemistry. How? Well, changing your posture actually causes the release of chemicals from the brain into the bloodstream. These chemicals can change your feeling state of being. When you are stressed it often has a direct impact on your posture. Commonly, such as slumped shoulders, neck bend forward, downcast eyes, long, maybe even sad facial expressions, etc. If when you are feeling stress you can check in on your posture and you may recognize that it is affected by your stressed state of being.
So, a hack to changing your feeling of stress is simply to change your posture. Straighten your spine as if there’s a string pulling you up from the top of your head, lift your chin up and back, open your heart and lung area by pushing your shoulder back and down, at the same time lifting the diaphragm up, breath deeply (as many times as necessary), relax your facial muscles, even force a smile.
As crazy as it sounds, even a forced smile releases positive-feeling chemicals into the bloodstream. If you persist in doing this process for as little as one minute, you will release enough better-feeling chemicals to actually change your emotional state. As a result, stress will begin to be released, and the body will move back into natural balance.