Mastering Stress Relief: A Holistic Approach - Part 2: Mindfulness Techniques

In our previous post we discussed different types of stress, (acute, chronic, and episodic stress) and how they affect the body both physically and mentally. We also discussed some simple ways that we can help our bodies manage that stress with creating the right environment for sleep, for relaxation, and with proper nutrition, exercise, and supplementation.

Today we will discuss some mindfulness techniques to help ease stress anxiety, as well as show how adding Ashiatsu massage into your self-care routine can also help cultivate relief and relaxation.

Mindfulness Techniques

Reducing stress and anxiety requires intentional practice. Mindfulness techniques cultivate a relaxation response which decrease stress symptoms and increase self-awareness. Regular practice leads to improved mood, emotional regulation, and enhanced focus.

Understanding Stress and Anxiety Before exploring mindfulness techniques, recognize how stress and anxiety affect both body and mind. Stress triggers physical tension, emotional overwhelm, and mental fogginess. By acknowledging these symptoms, we can address root causes through mindfulness practices.

1. Meditation Basics

   Start small - begin with 5-10 minute daily meditation sessions:
   
   -Focus on the Breath: feel the sensation of air entering and exiting the nostrils
   -Use a mantra: repeat a calming phrase like, “let go” or “I am safe”
   -As you become comfortable with the practice, gradually increase the duration of the practice and the depth of your mantras, if you wish.

   
   In my own meditation practice, the Benefits of Meditation that I have personally experienced are:
   -Reduced Cortisol Levels (You might notice you are more relaxed, or are calmer after your meditation practice)
   -Improved mood and emotional regulation
   -Enhanced focus and concentration (You will be able to think more clearly about the situation that was causing you distress)

2. Deep Breathing Exercises
   Activate the relaxation response with conscious breathing techniques. There are many apps that you can use to help you practice active breathing techniques, as well as free youtube videos. (Here’s one from local business momma, Jenny Garcia showing us some guided box breathing techniques)

   Diaphragmatic Breathing:

   -Inhale deeply through the nose for 4 counts
   - Hold it for 4 counts
   -Exhale slowly through the mouth for 4 counts
   
   Box Breathing:

   -Inhale for 4 counts
   -Hold for 4 counts
   -Exhale for 4 counts
   -Hold for 4 counts
   -Repeat

3. Progressive Muscle Relaxation:

   Release physical tension by systematically relaxing muscle groups:

   -Start with toes: tense up the toes for 5 counts, then release for 5 counts
   -Continue to move upwards: focus on the feet, then the calves, thighs, hips, back, shoulders, arms, hands, neck, head

   -Combine it with deep breathing for enhanced relaxation

These mindfulness techniques help to calm the mind and body, reducing stress symptoms and anxiety triggers, and increasing overall well-being. As with any mindfulness practice, it takes PRACTICE. The more you practice, the better your body will become at responding to stress and anxiety in a calm manner. Eventually your body will automatically take you to a breathing exercise or a grounding exercise whenever necessary.

In part 3 of a holistic approach to mastering stress relief, we will discuss how Ashiatsu massage helps lower coritsol levels to elicit a calmer response when your brain feels riddled with anxiety, stress, and overwhelm.