BODY COPING
EXCERCISE
SENSORY GROUNDING
YOGA
PROGRESSIVE MUSCLE RELAXATION
DEEP BREATHING
QUICK STRESS FIX YOGA
Yoga with Adriene
"Here is a quick and easy Yoga video to make feel good. This is a great little sequence to stretch the body and relieve any stress or tension. It is sure to re-connect you to your body and perhaps lift you up if you are feeling down. It is a great thing to do after work (or maybe before an interview) as you transition from your busy day to your evening. Take a moment to find what feels good! Smile! Practice self love."
HOW TO DEEP BREATHE
Exhale longer than you inhale to hack your nervous system
This video creates an easy "bubble" visualization to help you regulate your breathing. Breathing rhythmically activates your parasympathetic nervous system (and vagus nerve) to help calm your body and override the sympathetic nervous system (stress response).
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*Non video, straight-up instructions here.
*Blog explaining the evidence behind deep-breathing here.
PROGRESSIVE MUSCLE RELAXATION
Guided PMRÂ script by Candi R.
"This progressive muscle relaxation exercise involves progressively tensing and then relaxing muscles. Learn to relax your body with this relaxation script."
YOGA FOR ANXIETY
Yoga with Adriene
"Use the tools of yoga to find peace and support from within. This simple practice is hands free and low to the ground. Good for when you are feeling anxiety or seeking more balance in your life. Especially in a time when we are so focused on the body - use this practice to tend to your mind, your thoughts. Accept where you are today and allow the simple yet powerful tools of yoga to guide to you ease and joy. You deserve it."
GROUND YOUR SENSES
5-4-3-2-1 technique
Feeling anxious? Grounding exercises can help to calm anxious thoughts and keep you focused and mindful in your environment. The 5-4-3-2-1 method is a grounding exercise that can be done almost anywhere and it doesn't require any equipment or materials- just your brain!
straight up instructions here.
YOGA FOR COMPLETE BEGINNERS
Jessamyn Stanley for Yoga Journal
"New to yoga? This 30-minute yoga sequence by Jessamyn Stanley is great for beginners, people who have never practiced yoga, or if you're just super stiff in the morning."