The best exercises for releasing tension and stress in the body 

We all experience stress and, to some extent, it’s helpful. For example, short-term stress helps us get stuff done! However, when we get stuck in a prolonged state of “stress”, whether it’s from perceived stress (our thinking about external circumstances) or stress on our body (e.g., poor diet and sleep), it’s important that we do what we can to mitigate the impact.  

To do this, it can help to: 

1. First, become aware of when we’re experiencing prolonged stress as it can quickly feel normal. 
   
   
2. Next, try to understand where that stress is coming from and make small adjustments to limit the impact.  
   
   
3. And don’t forget, you won’t be the only one experiencing it, your friends and family will likely have felt it too; it can be helpful to lean on each other for support. 

Among other things, the below exercises for stress and relaxation may also help release tension and alleviate feelings of overwhelm. What may be the “best” exercise for releasing tension and stress in the body for one person may be different for another. If you like, experiment with the stress relief exercise idea below that most appeals and see if it benefits you.  

1. Let it all melt away with yoga nidra for stress relief

Yoga nidra is a form of guided meditation that uses a systematic method of creating a complete physical, mental, and emotional relaxation. It entails lying down, breathing deeply, and listening to soothing verbal cues to calm your mind. The mere act of taking time out of daily life for such a quiet practice can focus your attention inward and induce a harmonious restful state.  

To get started, you may like to explore this ten-minute yoga nidra video led by certified yoga teacher, Ally Boothroyd of Sarovara Yoga, that begins with a breathing technique taught by neuroscientist Dr. Andrew Huberman, a professor in neurobiology at Stanford University. The technique is described as doing two inhales and a long exhale one-three times and can make your body feel more relaxed and slow your heart rate – quickly alleviating two of the key symptoms of stress.  

2. …And…breathe… breathing exercises for stress

While we’re on the subject of breathing exercises, regular breathwork can also induce a blissful feeling of peace and mitigate the impact of stress once you become aware you’re experiencing it. Breathing techniques have been used for centuries to promote calm and meditation and there’s current research that suggests it may help anxiety. 

Described as the “perfect, portable stress antidote” thanks to its almost immediate effects and ability to do it anywhere without equipment, you may wish to try the 4-7-8 breathing exercise, also known as the Relaxing Breath:  

With your back straight and always keeping the tip of your tongue behind your upper front teeth: 

1. Fully exhale through your mouth, creating a whooshing noise. 
   
   
2. Close your mouth and inhale quietly through your nose while counting to four in your head. 
   
   
3. Hold your breath for a mental count of seven. 
   
   
4. Fully exhale through your mouth, creating the whooshing noise, to the count of eight. These steps constitute to one breath.  
   
   
5. Inhale again and repeat the routine three more times until you reach four breaths.  

You’re likely to feel a pleasing ‘letting go’ sensation as you release the tension of stress.  

Also hailed as a powerful stress reliever, is box breathing, which again, can be conveniently done anytime, anywhere and doesn’t take long to learn.   

3. Change it up… take a walk to relieve stress

A change of scene can make you feel tranquil and rejuvenated. The time needed in the different surroundings, how often the environment needs to be changed, and what the ideal ‘scene’ is will vary from person-to-person, but even the simple exercise of stepping away from your desk or sofa can be revitalising and restful.  

One study found things like an active lunch break and having a physical detachment at work, which could be in the form of a stroll to stretch your legs and give your mind a break, were associated with less need for a long recovery at the end of the working day. Meanwhile, another investigation discovered that enjoying midday breaks and detaching from one’s job increases energy levels and reduces tiredness at work. One year later, the same study found those things increased vigour and reduced exhaustion over time. 

Making your change of scene one that involves nature is likely to be beneficial. Research has shown viewing nature scenes, rather than scenes of build-up environments, after experiencing stress can bolster the recovery of our parasympathetic activity. Such action occurs in our Parasympathetic Nervous System, which is stimulates our “rest and digest” activities.  

While a holiday or break away may be unattainable for some, work is underway to design evidence-based blueprints for accessible wellbeing gardens, investigating which plant colours and scents evoke which emotions. The blueprints could then be used to create greenspaces intended for calm reflection, stress relief or an uplift from depression.  

4. Sweat it out…exercise for stress and relaxation

Ironically, exercise is a form of physical stress. However, whether it be yoga for stress relief or running, regular exercise is associated with a reduction in mental stress and may even be linked with a greater resilience to acute stress. This is because physical activity stimulates the production of the mood-elevating chemicals in your brain called endorphins.  

Meanwhile, low-intensity exercise reduces the circulation levels of the stress hormone cortisol.  

On the other hand, cortisol levels rise immediately following intense exercise but decrease a few hours later, and the cortisol rise in response to intense exercise lessens with routine training. 

5. Take a step back

Sometimes, the exercise of stepping back and seeing the true nature of our thoughts, for instance, seeing what they really are, can naturally shift us back to our innate sense of peace, strength resilience and wisdom.  

Consider this: thoughts are simply chemical reactions in our brains that can only exist if we give them attention. We’re only ever really living in our thinking; it’s our thoughts that create our experiences rather than external circumstances.  

Have a play with this concept and explore where you’d be and how you’d feel if your thoughts had no hold of you. The truth is, they don’t have any hold over us as we’re the ones giving the thoughts power and building stories around them, quite innocently so. We all do it! But don’t take our word for it; the next time you feel stressed, take a moment to get curious about the thinking that’s making you feel that way – if there is nothing useful for you in that thinking then what happens when you stop giving it attention? You may see that you create space for a fresh, more creative and helpful thought to appear and you can tackle whatever situation you’re in with the support of those more useful thoughts…

For more stress relief exercises, check out the Happiness and Fitness sections of the free Evergreen Life app.

Reviewed by:

Anna Keeble MA BA Head of Content and Wellbeing Expert

Dr Brian Fisher MBBch MBE MSc FRSA – Clinical Director

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