7 stress-relieving exercises you can do any time to help promote mindfulness

Whether you consider yourself a mindful novice or master, practising simple stress-relieving exercises will benefit both your mental and physical health. And the wonderful thing about mindfulness is you can easily weave it into your everyday life. Here are our top stress-relieving exercises that will boost your overall health and wellbeing.

A mindful cup of coffee

If you’re new to the world of mindfulness and it seems a little out of your comfort zone you needn’t worry, it’s quite simple and there’s no need for it to be overly time consuming. Less about escapism, mindfulness is more about bringing your brain back into the present and forgetting about all the distractions. And it can be as simple as incorporating it into your morning coffee (or tea), engaging different parts of your brain and all five senses.

Begin by thinking about what you’re touching; the temperature of your mug and how it feels holding it in your hand. Then smell the coffee and take note of the scents as you inhale through your nose and out through your mouth. Ask yourself what you can see. Do you notice any patterns in the frothed milk or any slight cracks adding character to your mug? What can you see out the window? Ask yourself what you can hear – is the kettle still simmering or perhaps some birds chirping in the trees outside? Take a sip and ask yourself what you can taste – are there different flavour notes tickling your tastebuds?

By simply bringing mindfulness into your daily routine during your morning cuppa, can help it become a very valuable habit.

Take a breath

The quality of our breathing is an excellent indication of how stressed or anxious we are feeling. When we’re in a stressed state, often our breath is short or constrained. To destress and move your headspace into a healthy mindset, take long, deep breaths that draw you into the present moment and help your nervous system relax.

A simple approach to practise is the five-count method. Breathe in through your nose for five seconds, hold for five seconds, then breathe out through your mouth for five seconds. Repeat this five times.

Mini meditation

Drawing on the principles of mindfulness and the five count breathing method, a mini 10-minute meditation is an effective way to reduce your stress without interrupting your daily plans.

Begin by finding a quiet space where you feel comfortable, where you can centre yourself and won’t be interrupted. Then close your eyes and take some long, slow deep breaths in through your nose and out through your mouth. Focus on your breath and your lungs expanding as you breathe in and exhale the stress out of your mind and body.

Then tap into your senses and acknowledge what you can smell, taste, hear or feel. Relax your body and scan from your toes up to your head, observing every tingle or discomfort and be sure to relax every limb you encounter on your scan.

Notice any thoughts that pass through, acknowledge them but don’t fight them. If at any point your mind begins to wander, bring your mind back to concentrating on your breath. Focus on the quality of your breath and enjoy the sensation of how it makes your body feel. Allow your mind to be free and enjoy the moment.

To finish, bring your attention back to your five senses and slowly open your eyes. If you’re new to meditation, there are plenty of apps (including Headspace) to guide you through sessions.

Yoga

A primary aspect of yoga is to pause and reflect while you’re doing a movement, acknowledging the way you’re feeling and engaging your muscle groups as you lengthen them. You can practise this ancient exercise any time and in almost any space. If your day does not permit a long session, you can simply perform a few stretches to reframe your mind.

If you’re not quite a yogi or your short on time, check out these 10 yoga poses you need to know via the NY Times.

Spend time in the garden

You don’t need a green thumb to experience the benefits of being in a garden. Surrounding yourself with plants has been linked to physical and mental health benefits, including slowing heart rates and reducing symptoms of stress and anxiety.

If you’re new to gardening, ask your local nursery for some advice on beginner-friendly plants. Not only will the nurturing of plants be a great mindfulness activity, being outside in the fresh air and vitamin D will also lift your spirits and help you relax.

Keep a gratitude journal

When you’re stressed, it can be hard to centre your mindset. One of the simplest techniques to grounding yourself is to write gratitude lists. This activity helps you focus on what is working, what’s in your control and what brings you joy during stressful or chaotic times.

When you wake up in the morning or before you go to bed at night, write five to 10 things that you’re grateful for in your life. Be specific so each item on your list is a more powerful tool for shifting your mindset. It’s a simple, easy way to soak up those positive emotions and relish good experiences.

Sleep

We’re rounding out our tips with the gold star of wellbeing activities. Sleep is the number one exercise for reducing stress and improving our overall health and wellbeing.

While our body goes through the repair process during sleep our brain essentially sorts out all the things that have happened throughout the day and creates new neural pathways. Sleep has a profound impact on our mood, concentration and decision making, enabling you to better cope with stress.

Although it is a powerful stress reducer, to experience the full benefits a regular sleep routine is a must. If you have trouble falling asleep, try tapping into the mindfulness techniques of your morning coffee, breathing exercises or meditation and remove technology from your room so distractions are a at a minimum.

Waking up at a consistent time is also vital as your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Consistent sleep and wakeup times can improve your long-term sleep quality and ability to cope with stress.

Want more sleep tips? Check out our blog on how to implement a healthy sleep routine.