5 ways of releasing stress

Did you know that your body stores stress? It certainly feels that way sometimes! But the beauty of how our physiology works is that we can also use our bodies to release that stress.

Here are five ways of releasing built-up stress and tension... Spoiler alert – reflexology is one of them!

These tips are outlined by Dr Rangan Chatterjee in his book The Stress Solution, an extremely easy read that is full of insightful tips and advice for breaking the vicious cycle of stress response and soothing nervous systems in overdrive.

Here are Dr Chatterjee's main suggestions for releasing stress and tension.

"Many patients have reported back to me that reflexology helps lower their stress levels and improve their sleep quality."

Dr Rangan Chatterjee, The Stress Solution

#1 Do one minute of intense activity

Think 20 press-ups, some star jumps, a brisk walk, or even a cleaning or garden blitz!

This intense activity will help you to 'process' the stress that has built up in your system.

Rangan says we're no different than animals. Polar bears, for example, shake vigorously or tremble after traumatic incidents so they can get rid of feelings of stress. 

Think of it this way: you've got to move to move it!

Even just one minute of intense activity can help to shift stress

#2 Do two minutes of deep breathing

Deep belly breaths can immediately help to change your physiology and signal to your brain that the world is a safe place. They can help you get out of that 'fight or flight' state and over-thinking, anxious thoughts.

I particularly like the 3–4–5 breath. It's simply:

Breathe in for three seconds.

Hold for four seconds.

Breathe out for five seconds.

Using a longer out-breath engages with the 'rest and digest' part of your autonomic nervous system. Think of those natural sighs you may find yourself doing from time to time. It's your natural response to calm things down.

Do a few rounds of the 3–4–5 breath and see how you feel afterwards.

#3 Have a good cry

Have you ever noticed how much better you can feel after crying?

Additionally, "it can often be easier to take full deep breaths after a good cry" says Rangan, which help to calm your system.

#4 Laugh uncontrollably

It's easy to fall into the trap of taking life way too seriously. Laughing uncontrollably can help to release stress in the body.

Watch a comedian on YouTube or have a laugh with your friends. You'll help to release feel-good endorphins that can relieve stress.

#5 Try reflexology

While deep-tissue massage, body work and mindful breathing during yoga stretches can all help to shift stresses that are stored in the body, Rangan singles out reflexology for reducing levels of stress hormones.

"Studies have shown that this gentle and relaxing therapy can help reduce levels of the stress hormone cortisol," he says.

"Many patients have reported back to me that reflexology helps lower their stress levels and improve their sleep quality."

Specialised stress-relieving reflexology treatments work to sedate parts of the nervous system associated with fight and flight responses, and activate those areas associated with rest and digest.

For example, the sacral and cervical spine are both associated with the rest and digest – or thrive – division of our autonomic nervous system, known as parasympathethic.

Other reflexology techniques involve working the vagus nerve, cranial nerves, limbic system (our emotional and behavioural brain) and the hypothalamus–pituitary–adrenal axis, all represented on the feet.

Working the sacral spine – as represented on the feet – for stress relief

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Author: Toria Macgregor

Toria is a reflexologist at Barefoot Holistics in Albany, Western Australia.

Passionate about healing from the feet up, she offers reflexology to help reduce the many symptoms of our stressed-out world including pain, anxiety, migraines, IBS, and irregular or painful cycles.

Learn more about the benefits of reflexology.