There are many different types of stress too. The most observable are Emotional and Mental stresses which plague us throughout the day: Am I in the right career? What if I don’t make enough money? I don’t have enough time! Should I go out with him ? I’ve got to loose 5 pounds! Physical Stresses are also easily recognizable as they grind on our bodies: extensive time sitting at our desks, overworked eyes from computer work, carrying heavy bags, rushing to keep a quick paced schedule, working out to hard. It’s a little harder to identify the Chemical Stresses that we are exposed to daily: pesticides and preservatives in our food, pollution, drinking, smoking etc. Lastly, especially in the city, we’ve seemed to grow immune to the Noise Stress; we are under ceaseless attack of the clamorous traffic, machinery, TV, radios, even talking.

Let’s face it. These are the situations of our EVERY DAY lives and are probably not going to change any time soon. What’s scary is that we’ve become so used to these conditions it’s hard to recognize and realize just how much toll they are actually taking on the body, mind and nervous system.

What kind of toll are they taking? Our bodies are naturally wired to react to stress with a survival technique called the Fight or Flight Response. Think of a wild animal under attack by its’ enemy, their nervous system kicks in and tells them to either run in order escape or gear up to fight. In order to make this Fight or Flight possible the blood must go directly to the legs to run and arms to fight. This means there is limited blood flow to the vital organs causing many essential functions to greatly diminish or even come to a complete halt; digestion, elimination, detoxification.

In short: stress and tension cause the body to tighten up, having the same effect on the body as aging. Tension literally blocks off your energy flow, causing a long list of ills and preventing you from being your most vibrant, centered, healthy self. By mindfully practicing relaxation techniques you can open the constricted areas of the body and release stress and tension that would otherwise accumulate and eventually be experienced as discomfort and ultimately disease. As the body relaxes and opens, the mind also becomes calm, and less fraught with anxiety and fear. With a clear mind, you will not only feel better, but your creativity and intuition can flourish.

Here are a few simply relaxation techniques that you can practice anywhere. Doing at least one of these techniques a day can make a profound difference in your ability to process stress. With consistent practice, you will not only feel relaxed, but you can learn to become increasingly at ease in the more “challenging” situations of your day. You just may find that you can rest in the Eye of the Storm — where the sky is blue and the wind is still — while all of your daily chaos spirals wildly around you.

To Start: Begin all of these relaxation techniques by observing your breath. The breath is the cornerstone of relaxation. When breath is short, shallow, and, fast the body responds with an increase in heart rate, blood pressure, and fear hormones. The Mind responds automatically by perceiving that it is in a “stressful” situation. You experience fantasies of unworthiness and negativity. When breath is long and slow, the body becomes peaceful and relaxed. The Mind stops churning and becomes more centered and calm.

As you begin any of these techniques, the first step is to notice is what your breath is like. Is it shallow and irregular or deep and slow? If its shallow, gently begin to bring deepen and slow your breath.

How long do I practice: Try any of these techniques for a 3-5 minute session (use a timer or some sort). Do the practice for a few days and than add a minutes working your way up to 10 minutes. However, if you only have time for two minutes, do the two minutes. Better to do a brief moment of relaxation than none-at all. Each moment of relaxation or clarity — no mater how fleeting, is transformational. Your body, mind and consciousness will register it and grow with it. With just a few minutes each day, you can change the state of your body, mind and perspective.

Belly Breathing. This practice is particularly good for insomnia, fear and anger. You can do this sitting or lying down anywhere! If you are sitting try, not to be slouchy or crumpled up. Instead, sit as relaxed and tall as possible. You may lean against the back of a chair or sit against a wall for support. You want to be able to sit without thinking about your body for the next 5 to 10 minutes. Once you get comfortable, become aware of your breathing. Take a big breath in and slowly let it go, maybe even sighing as you let the breath go. On your inhale, feel how your belly expands. As you exhale, feel your belly fall and relax. Continue to breathe, mentally watching your belly rise and fall with each breath. Do not be hard on yourself if your mind begins to wander or if you start thinking about your dry cleaning that you forgot to pick up. The mind is always wandering! It is like a 24-hour MTV program; it will always be on. You simply have to choose not to watch it. Change the channel. When you notice your mind wandering, be humored and gentle guide your attention back to mentally watching the belly rise and fall instead of the TV screen of your mind. To enhance your concentration, you may place your hands on your belly and feel your belly rise and fall into your hands.

Counting the Breaths This technique is especially good when your mind is extra busy with many details. Again, sit or lay comfortable. (the only problem with lying is sometimes people fall asleep. So choose this option only if sitting is uncomfortable.) Take a big letting-go breath, start with a little Belly Breathing as noted above. Then begin on an exhale and count the number 10 (maybe you’d like to picture the number as you mentally count it). On the next exhale concentrate on the number 9. Then continue to count down on each exhale. When you get to one, start again with 10. Continue the cycle for about 3-5 minutes. When your mind begins to wander just notice it and let it go, drawing your attention back to the number of the breath that you are on. Do not be surprised or upset if you forget the number you are on, simply laugh and start again at 10.

Legs up the Wall This is a SUPER option if you have space to lie down and a wall or chair to rest your legs up on. It benefits the entire body and the mind. It helps develop qualities of patience and emotional stability while evoking a balance of peace and clarity. Your venous blood is taken from the legs to the heart for purification without any strain because of the force of gravity. Oxygenated blood is circulated to the chest area, relieving numerous respiratory stresses and ailments. The thyroid gland may be gentle stimulated, which increases metabolism. The pose helps calm the mind and aids in headaches, digestion and elimination. (It is also good for varicose veins) Simply lie flat on the ground. You may want a pillow under your head for comfort. With your hips, buttox and back flat on the ground bring your legs up to rest on a chair. Make sure your entire lower leg is support and your feet are free of any restrictions. You can also lie about a foot from the wall and lengthen your legs up the wall. You may want to tie a your lower legs together with a belt, or something like a bathrobe tie. This will prevent you from felling as if you have to struggle to hold your legs together. With your legs comfortably elevated (however you like) simply relax and do some belly breathing in this position. Your arms can be where ever they are comfortable and feel effortless ie: resting on your belly, by your side, or over your head. This is not recommended if you have glaucoma or if you are pregnant. If you a have a heart condition or high blood pressure you may want to check with you doctor.

Lying Deep Relaxation Pose (yoga sanskrit name: Sivansana) This pose helps to achieve a state of meditation, somewhere between sleeping and waking. It calms the mind and causes a relaxation response throughout the entire body, even the skin, muscles, and nerves are relaxed. Lie flat on the ground. Legs a little wider than the hips and spread your arms out somewhere between the hips and shoulders. Try your palms facing up and down and do which ever feels better. If you are not comfortable, you can try a low pillow under your head. If your lower back feels tight put a rolled up blanket underneath your kneecaps. Once you get comfortable and symmetrical everywhere, begin to fully surrender the weight of your body. Merge with the floor. Trust that the ground will hold you up. Be willing, for just 5 minutes to let go of the “responsibility” of holding yourself up. After all, the ground is literally holding you up, so you don’t have to! When you are comfortable and still, bring your awareness to your breathing. Feel how your belly rises and expands as you inhale and how it drops and releases as you exhale.
   Bring to mind the image of a raft floating on the waves of the ocean. Picture it fully. Now, as you grow more still allow the skin on the front of your torso to be like a raft, floating on the waves of your breath. Gradually feel your skin on your whole body being the raft; the entire surface of you — everywhere rises and falls on the ocean of your breath.

Stay still and quiet, listen inwardly. If you find your mind begins to wonder, notice what comes up and then let it go. Don’t fight it. It’s OK. When you are ready to come out of this place of stillness, start by gently tuning back into your breath. Consciously take a few gentle deep breaths. Take your time. Gently crack open your eyes and roll to your side before you transition up to sitting. Stay relaxed and feeling wide open like the sky. Return to your normal breathing.

RINGING PHONE REMINDER TECHNIQUE Every time your phone rings use it as reminder to practice all or any of these de-stressors: 1. Take a deep letting go breath. 2. Relax your jaw and tongue, and feel a gentle amount of space between your top and bottom row of teach. 3. Release and drop your shoulders.