Reduce Stress

how to reduce stress naturally meditation practice

How to Reduce Stress Naturally

If you’re wondering how to reduce stress. naturally, you’re not alone. Although stress is a natural part of life, its effects are harmful to our bodies. Stress often triggers overeating, which leads to poor health and low self-esteem.

I wish I could tell you I can eliminate stress, but I can’t. What I can do is help you manage stress and minimize the harmful effects on your body.

There are many helpful tools for managing stress. Meditation and breathing exercises are two of the many tools that prove to be very beneficial.

Understanding how to reduce stress naturally can improve your health, sleep and emotional well-being.

Exercise  is one of the most powerful way to reduce stress naturally. Learn more about the benefits of exercise here.

We will work together to discuss the best ways to manage your stress. Enjoy a happier and healthier life now!

If you would like personalized support, explore my coaching services here.

Recommended Books for Mind and Body Wellness

The Positive Psychology Diet – 21 Days to a Happier and Healthier Life – Gemma Nastasi
Happiness Is My Choice – A Practical Guide to Happiness – Gemma Nastasi
How Not to Age – Michael Greger, M.D., FACLM
How Not to Diet – Michael Greger, M.D., FACLM
The Blue Zones – Dan Buettner
The Alchemist – Paulo Coelho
The Four Agreements – Don Miguel Ruiz
Three Magic Words – Uell S. Anderson
Pathways to Peace – Sri Swami Satchidananda
What the Heck Should I Eat? – Mark Hyman, M.D.
What the Heck Should I Cook? – Mark Hyman, M.D.
The How of Happiness – Sonja Lyubomirsky
The Universe Has Your Back – Gabrielle Bernstein
Feel the Fear and Do It Anyway – Susan Jeffers, Ph.D.
Stick with It – Sean Young, Ph.D.

Meditation
4-7-8 Breathing

  • Inhale for the count of 4

  • Hold Your Breath for the count of 7

  • Exhale for the count of 8

  • Practice this four times a day and relax

How to Belly Breathe

Relax in a comfortable position, and place your feet slightly apart. Put one hand on your abdomen near your navel.

Inhale through your nose and exhale through your mouth.

Concentrate on your Breathing.

Gently exhale most of the air in your lungs.

Inhale while slowly counting to 4. As you inhale, slightly extend your abdomen, causing it to rise about an inch.

Pause for 2 seconds, then slowly exhale to a count of 4. As you exhale, your abdomen should flatten.

Mantra Meditation – So ham “I Am That”

 

Inhale and exhale through your nose.

Become aware of the rhythm of your breathing without trying to control it

On the inhalation, begin to focus on the word “SO.”

On the exhalation, start to focus on the word “HAM.”

If your mind wanders, gently bring it back to the mantra. So ham

Insight Timmer

Headspace

Prayer

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