Inspired by sophrology and osteopathy, these exercises to do at home or at the office will allow you to lower the pressure instantly.
It is a vicious circle: the more we are nervous or anxious , the less we breathe well and the more we will be contracted at the muscular level, which causes stiffness in the body. This type of gentle stretching , combined with deep breathing , can effectively release tension in the muscles, and as a bonus, help release endorphins (the feel-good hormone). The ideal is not to wait until you feel stress to carry out these movements: prevention being the best remedy for anxiety !
Refocus with abdominal breathing
- Stand with your feet shoulder-width apart, firmly anchored in the ground, with your back straight.
- Place your hands at the level of the navel, and close your eyes.
- Take a deep breath through your nose, inflating your belly and pushing your hands out with your belly button.
- Exhale deeply through your mouth, blowing as much air as possible all the way, as if you wanted to inflate a balloon . To be done 4 times.
Free the shoulders
- Sitting on a chair, back straight, legs bent at 90 ° and arms hanging out to the sides.
- Take a deep breath through your nose and simultaneously bring your shoulders up to your ears.
- Hold your breath for 2 seconds, then exhale hard through your mouth, lowering your shoulders to the floor.
- To do a second time to evacuate everything.
Relax your back
- Standing, extend your arms in front of you, intertwine your fingers.
- By rounding your back , and tucking your shoulders a little, stretch your arms out in front of you, palms facing outwards.
- The glutes go backwards. Try to go a little deeper with each exhale.
- Breathe for a few seconds in the pose, then release. To be done 3 times.
Stretch the glutes
- Stand up, place a chair in front of you.
- Come and place your right heel on the seat, leg extended and foot flex.
- Stay in this position for at least 2 minutes, breathing deeply.
- To feel the stretch (painlessly!) Lean your bust slightly towards the right thigh . Then switch sides.
Relax the cervicals
- Sitting on a chair, gently lower your chin, to stick it at the level of the sternum.
- Keeping your head down, take several deep breaths through your nose, and breathe out deeply through your mouth.
- Do the same by going slightly to the right with your head, then to the left. Feel the stretch in the neck area .