3 Simple Ways to Instantly Lower Stress and Anxiety Throughout Your Day
Let’s face it, stress and anxiety can creep up on you at any moment, even if you have years or even decades of experience of inner work. Whether it’s a big upcoming deadline, a tough decision, or just everyday life, sometimes it feels like the pressure never lets up. I for sure know that experience.
But what if I told you there are a few simple techniques that can help you lower your stress and anxiety levels in minutes, no matter where you are?
Here are three powerful tools I use almost every day and that you can start using too:
1. Tapping/EFT (Emotional Freedom Technique)
If you haven’t tried tapping yet, it’s a game-changer. In simplicity, this technique involves gently tapping on specific acupressure points on your body while focusing on whatever is stressing you out. It might sound a bit out there, but the results are real. Tapping helps calm your nervous system, rewire your brain, and release emotional blockages, all in just minutes. Next time you’re feeling overwhelmed, take a few moments to tap it out. You’ll be amazed at how much lighter you feel. It's not uncommon for me to go from 7/10 of stress intensity to 3/10 in just 10 minutes of a guided tapping practice.
Resource: Download and try the Tapping Solution App. It's a great and beautiful app that has a bunch of free guided tapping audios and introductions. You can also try their premium stuff for free. I have no affiliation with them, but I use their app often and highly recommend it.
2. The Psychological Sigh (Breathing Technique)
Most of us know that breathing deeply can help reduce stress, but the psychological sigh takes it a step further. This is a simple breathing technique that involves taking two quick inhales through the nose, followed by a long exhale through the mouth. It mimics a natural response your body has to relieve tension and has been shown to quickly lower stress levels. When you’re in the middle of a hectic day, take a few moments to practice this. You’ll feel more grounded and ready to tackle whatever comes your way.
Resource: Check out this video of Andrew Huberman speaking about and demonstrating this breathing technique.
3. Polyvagal Practices
The polyvagal theory explains how our nervous system reacts to stress and how we can use the vagus nerve to find calm and balance. By engaging the vagus nerve with simple techniques like humming, tilting your head, or gently massaging specific areas, you can help your body move from a state of tension to relaxation. These practices are quick and easy to fit into your day, whether you're working at your desk or getting ready for bed. Just a few minutes can make a significant difference, promoting a sense of peace and reducing anxiety. It almost feels like it should not work because the practices are so gentle and easy. And many of us men tend to think that in order to gain big results, we need to put in a big effort. But that is not true here!
Resource: Here is a great and short Polyvagal Fundamentals Course from the DailyOm platform that you can buy for as little as 19 Euros (no affiliation) to learn the fundamental practices. I also find some of the gentle massage techniques in This Video unbelievably powerful.
The cool thing about these tools is that they’re quick, effective, and you can do them anywhere. I often do a combination of these practices for about 10 minutes and it almost always changes my state and relieves stress from my system.
Have you tried any of these techniques before? What works best for you when you’re feeling stressed? I’d love to hear your thoughts and be able to share them with the community.
