How exercising can reduce stress

Exercising to Relax - Harvard Health Publishing

How does exercise reduce stress, and can exercise really be relaxing?

Rest and relaxation. It's such a common expression that it has become a cliche. And although rest really can be relaxing, the pat phrase causes many men to overlook the fact that exercise can also be relaxing. It's true for most forms of physical activity as well as for specific relaxation exercises.

Exercise is a form of physical stress. Can physical stress relieve mental stress? Alexander Pope thought so: "Strength of mind is exercise, not rest." Plato agreed: "Exercise would cure a guilty conscience." You'll think so, too — if you learn to apply the physical stress of exercise in a controlled, graded fashion.

How exercise reduces stress

Aerobic exercise is key for your head, just as it is for your heart. You may not agree at first; indeed, the first steps are the hardest, and in the beginning, exercise will be more work than fun. But as you get into shape, you'll begin to tolerate exercise, then enjoy it, and finally depend on it.

Regular aerobic exercise will bring remarkable changes to your body, your metabolism, your heart, and your spirits. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress. It's a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression. If athletes and patients can derive psychological benefits from exercise, so can you.

How can exercise contend with problems as difficult as anxiety and depression? There are several explanations, some chemical, others behavioral.

The mental benefits of aerobic exercise have a neurochemical basis. Exercise reduces levels of the body's stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body's natural painkillers and mood elevators. Endorphins are responsible for the "runner's high" and for the feelings of relaxation and optimism that accompany many hard workouts — or, at least, the hot shower after your exercise is over.

Behavioral factors also contribute to the emotional benefits of exercise. As your waistline shrinks and your strength and stamina increase, your self-image will improve. You'll earn a sense of mastery and control, of pride and self-confidence. Your renewed vigor and energy will help you succeed in many tasks, and the discipline of regular exercise will help you achieve other important lifestyle goals.

Exercise and sports also provide opportunities to get away from it all and to either enjoy some solitude or to make friends and build networks. "All men," wrote St. Thomas Aquinas, "need leisure." Exercise is play and recreation; when your body is busy, your mind will be distracted from the worries of daily life and will be free to think creatively.

Almost any type of exercise will help. Many people find that using large muscle groups in a rhythmic, repetitive fashion works best; call it "muscular meditation," and you'll begin to understand how it works. Walking and jogging are prime examples. Even a simple 20-minute stroll can clear the mind and reduce stress. But some people prefer vigorous workouts that burn stress along with calories. That's one reason ellipticals are so popular. And the same stretching exercises that help relax your muscles after a hard workout will help relax your mind as well.

Autoregulation exercise and stress relief

Regular physical activity keeps you healthy as it reduces stress. But another special sort of exercise known as autoregulation exercises can also reduce stress.

Stress comes in many forms and produces many symptoms. Mental symptoms range from worry and irritability to restlessness and insomnia, anger and hostility, or sensations of dread, foreboding, and even panic.

Mental stress can also produce physical symptoms. Muscles are tense, resulting in fidgetiness, taut facial expressions, headaches, or neck and back pain. The mouth is dry, producing unquenchable thirst or perhaps the sensation of a lump in the throat that makes swallowing difficult. Clenched jaw muscles can produce jaw pain and headaches. The skin can be pale, sweaty, and clammy. Intestinal symptoms range from "butterflies" to heartburn, cramps, or diarrhea. Frequent urination may be a bother. A pounding pulse is common, as is chest tightness. Rapid breathing is also typical, and may be accompanied by sighing or repetitive coughing. In extreme cases, hyperventilation can lead to tingling of the face and fingers, muscle cramps, lightheadedness, and even fainting.

The physical symptoms of stress are themselves distressing. In fact, the body's response to stress can feel so bad that it produces additional mental stress. During the stress response, then, mind and body can amplify each other's distress signals, creating a vicious cycle of tension and anxiety.

Because the root cause of stress is emotional, it is best controlled by gaining insight, reducing life problems that trigger stress, and modifying behavior. But stress control can — and should — also involve the body. Aerobic exercise is one approach; physical fitness will help promote mental fitness. But there is another approach: you can learn to use your mind to relax your body. The relaxed body will, in turn, send signals of calm and control that help reduce mental tension.

Autoregulation exercises are a group of techniques designed to replace the spiral of stress with a cycle of repose. Several approaches are available.

Breathing exercise reduces stress

Even without formal meditation and controlled breathing, the gentle muscle stretching of yoga can reduce stress. "Full service" yoga is even better. But if that's not your thing, simple breathing exercises can help by themselves. Rapid, shallow, erratic breathing is a common response to stress. Slow, deep, regular breathing is a sign of relaxation. You can learn to control your respirations so they mimic relaxation; the effect, in fact, will be relaxing.

Here's how deep breathing exercises work:

1. Breathe in slowly and deeply, pushing your stomach out so that your diaphragm is put to maximal use.

2. Hold your breath briefly.

3. Exhale slowly, thinking "relax."

4. Repeat the entire sequence five to 10 times, concentrating on breathing deeply and slowly.

Deep breathing is easy to learn. You can do it at any time, in any place. You can use deep breathing to help dissipate stress as it occurs. Practice the routine in advance; then use it when you need it most. If you find it helpful, consider repeating the exercise four to six times a day — even on good days.

Mental exercises reduce stress, too

Bodily exercise can help relax the mind, and mental maneuvers can, too. Most often, that means talking out problems with a supportive listener, who can be a friend, a chaplain, or a trained counselor or psychotherapist. But you can also do it yourself, harnessing the power of your own mind to reduce stress. Simply writing down your thoughts and feelings can be very beneficial, and formal meditation exercises have helped many people reduce stress and gain perspective.

Meditation is a prime example of the unity of mind and body. Mental stress can speed the heart and raise the blood pressure; meditation can actually reverse the physiological signs of stress. Scientific studies of Indian yoga masters demonstrate that meditation can, in fact, slow the heart rate, lower the blood pressure, reduce the breathing rate, diminish the body's oxygen consumption, reduce blood adrenaline levels, and change skin temperature.

Although meditation is an ancient Eastern religious technique, you don't have to become a pilgrim or convert to put it to work for you. In fact, your best guide to meditation is not an Indian spiritualist but a Harvard physician, Dr. Herbert Benson. Here's an outline of what Dr. Benson has termed as the relaxation response:

1. Select a time and place that will be free of distractions and interruption. A semi-darkened room is often best; it should be quiet and private. If possible, wait two hours after you eat before you meditate and empty your bladder before you get started.

2. Get comfortable. Find a body position that will allow your body to relax so that physical signals of discomfort will not intrude on your mental processes. Breathe slowly and deeply, allowing your mind to become aware of your rhythmic respirations.

3. Achieve a relaxed, passive mental attitude. Close your eyes to block out visual stimuli. Try to let your mind go blank, blocking out thoughts and worries.

4. Concentrate on a mental device. Most people use a mantra, a simple word or syllable that is repeated over and over again in a rhythmic, chant-like fashion. You can repeat your mantra silently or say it aloud. It's the act of repetition that counts, not the content of the phrase; even the word "one" will do nicely. Some meditators prefer to stare at a fixed object instead of repeating a mantra. In either case, the goal is to focus your attention on a neutral object, thus blocking out ordinary thoughts and sensations.

Meditation is the most demanding of the autoregulation techniques, but it's also the most beneficial and rewarding. Once you've mastered meditation, you'll probably look forward to devoting 20 minutes to it once or twice a day.

Progressive muscular relaxation

Stressed muscles are tight, tense muscles. By learning to relax your muscles, you will be able to use your body to dissipate stress.

Muscle relaxation takes a bit longer to learn than deep breathing. It also takes more time. But even if this form of relaxation takes a little effort, it can be a useful part of your stress control program. Here's how it works:

Progressive muscle relaxation is best performed in a quiet, secluded place. You should be comfortably seated or stretched out on a firm mattress or mat. Until you learn the routine, have a friend recite the directions or listen to them on a tape, which you can prerecord yourself.

Progressive muscle relaxation focuses sequentially on the major muscle groups. Tighten each muscle and maintain the contraction 20 seconds before slowly releasing it. As the muscle relaxes, concentrate on the release of tension and the sensation of relaxation. Start with your facial muscles, then work down the body.

Forehead

Wrinkle your forehead and arch your eyebrows. Hold; then relax.

Eyes

Close your eyes tightly. Hold; then relax.

Nose

Wrinkle your nose and flare your nostrils. Hold; then relax.

Tongue

Push your tongue firmly against the roof of your mouth. Hold; then relax.

Face

Grimace. Hold; then relax.

Jaws

Clench your jaws tightly. Hold; then relax.

Neck

Tense your neck by pulling your chin down to your chest. Hold; then relax.

Back

Arch your back. Hold; then relax.

Chest

Breathe in as deeply as you can. Hold; then relax.

Stomach

Tense your stomach muscles. Hold; then relax.

Buttocks and thighs

Tense your buttocks and thigh muscles. Hold; then relax.

Arms

Tense your biceps. Hold; then relax.

Forearms and hands

Tense your arms and clench your fists. Hold; then relax.

Calves

Press your feet down. Hold; then relax.

Ankles and feet

Pull your toes up. Hold; then relax.

The entire routine should take 12 to 15 minutes. Practice it twice daily, expecting to master the technique and experience some relief of stress in about two weeks.

Exercise, health, and stress

Few things are more stressful than illness. Many forms of exercise reduce stress directly, and by preventing bodily illness, exercise has extra benefits for the mind. Regular physical activity will lower your blood pressure, improve your cholesterol, and reduce your blood sugar. Exercise cuts the risk of heart attack, stroke, diabetes, colon and breast cancers, osteoporosis and fractures, obesity, depression, and even dementia (memory loss). Exercise slows the aging process, increases energy, and prolongs life.

Except during illness, you should exercise nearly every day. That doesn't necessarily mean hitting the gym or training for a marathon. But it does mean 30 to 40 minutes of moderate exercise such as walking or 15 to 20 minutes of vigorous exercise. More is even better, but the first steps provide the most benefit. Aim to walk at least two miles a day, or do the equivalent amount of another activity. You can do it all at once or in 10- to 15-minute chunks if that fits your schedule better. Add a little strength training and stretching two to three times a week, and you'll have an excellent, balanced program for health and stress reduction. And if you need more help with stress, consider autoregulation exercises involving deep breathing or muscular relaxation. Remember, too, that mental exercises are the time-honored ways to cut stress (see box).

Popular beliefs notwithstanding, exercise is relaxing.

Image: © Rawpixel | GettyImages

Exercise as Stress Relief

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By Robin Madell — Updated on Mar 27, 2020

When you’ve been diagnosed with heart disease, you need to manage a number of new stressors on an ongoing basis. Dealing with more frequent doctor visits, getting used to new medical treatments, and adjusting to lifestyle changes are just some of the factors that may cause you to experience stress and anxiety.

Fortunately, you can take some simple steps to help relieve stress. Many of those steps can help improve your overall health as well, including the health of your heart. Exercise is one of the best strategies for combating stress and managing heart disease.

Physical activity can help lower your overall stress levels and improve your quality of life, both mentally and physically. Exercising regularly can have a positive effect on your mood by relieving the tension, anxiety, anger, and mild depression that often go hand-in-hand with stress. It can improve the quality of your sleep, which can be negatively impacted by stress, depression, and anxiety. It can also help boost your confidence levels.

Physical activity improves your body’s ability to use oxygen and also improves blood flow. Both of these changes have a direct effect on your brain. Exercise also increases your brain’s production of endorphins. Endorphins are the “feel-good” neurotransmitters that are responsible for the coveted “runner’s high.” This is the sense of well-being and euphoria that many people experience after exercise.

Physical activity can also help take your mind off your worries. The repetitive motions involved in exercise promote a focus on your body, rather than your mind. By concentrating on the rhythm of your movements, you experience many of the same benefits of meditation while working out. Focusing on a single physical task can produce a sense of energy and optimism. This focus can help provide calmness and clarity.

Some people notice an improvement in their mood immediately after a workout. Those feelings don’t end there, but generally become cumulative over time. Chances are, you will notice increased feelings of well-being as you stay committed to a consistent exercise routine.

In addition to having a direct effect on your stress levels, regular exercise also promotes optimum health in other ways. Improvements to your overall health may help indirectly moderate your stress levels. By improving your physical wellness and heart health, you’ll have less to feel stressed about.

Among some of its additional benefits, exercise can help:

strengthen your muscles and bones
strengthen your immunity, which can decrease your
risk of illness and infection
lower your blood pressure, sometimes as much as
some antihypertensive medications
boost levels of good cholesterol in your blood
improve your blood circulation
improve your ability to control weight
help you sleep better at night
boost your energy
improve your self-image

The American Heart Association (AHA) recommends getting at least 150 minutes of moderate aerobic activity every week. They suggest breaking it down by tackling 30-minute workout sessions at least five days a week. If you’re short on time, and can’t fit in a full 30-minute session, three 10-minute workouts have been shown to work almost as well as 30 minutes at once.

The AHA also encourages you to incorporate at least two sessions of muscle-strengthening activities into your weekly routine. You should give all your major muscle groups a good workout, including your arms, shoulders, chest, back, abdomen, legs, abdominals and other core muscles.

Be sure to build up your physical activity level gradually if you’re new to an exercise program. For example, your doctor might suggest you start with 20 minutes of aerobic exercise, three days a week, and increase gradually from there.

There are many ways to meet your weekly exercise targets. What type of physical activity should you choose?

You don’t need to be a marathon runner or elite athlete to experience stress relief from exercise. Almost any kind of exercise can be helpful.

For example, consider trying moderate aerobic exercises such as:

biking
brisk walking or jogging
swimming or doing water aerobics
playing tennis or racquetball
dancing
rowing

When it comes to muscle-strengthening exercises, consider trying weight lifting or activities with resistance bands.

Even something as simple as gardening or choosing to take the stairs rather than the elevator can give you an emotional lift.

Any type of exercise can increase your fitness and decrease your stress. However, it’s important to choose an activity that you enjoy rather than dread. If you don’t like the water, don’t choose swimming as your activity. If the thought of running makes you anxious, training for a 5K race won’t help relieve your stress. Try a variety of activities until you find some you enjoy. When you’re having fun, you’ll be more likely to stick with your workout routine.

Working out with someone else can also add to the stress-busting benefits of workout. Sharing it with family members of friends can make exercise feel more like fun and less like work.

If you’re out of shape or new to exercising, ask your doctor for guidance on what forms of exercise are right for you. They can help you develop a safe and effective workout routine while taking your specific condition and fitness level into account. Discuss appropriate intensity levels with your doctor.

You can enjoy the stress-relieving benefits of exercise even if you’re out of shape or not athletic. Regular exercise can help you feel less stressed, anxious, and depressed, and more relaxed, optimistic, and happy. It can also improve your overall health, including the health of your heart.

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Fight stress with healthy habits. (2014, June)
heart.org/HEARTORG/HealthyLiving/StressManagement/Fight-Stress-with-Healthy-Habits_UCM_307992_Article.jsp#.VtTAVhh2bYK
Mayo Clinic Staff. (2015, April 16). Exercise and stress: Get moving to combat stress. Retrieved from
mayoclinic. org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
Physical activity improves quality of life. (2015, January)
heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Physical-activity-improves-quality-of-life_UCM_307977_Article.jsp#.VtS6EBh2bYI
Strength and resistance training exercise. (2014, May)
heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Strength-and-Resistance-Training-Exercise_UCM_462357_Article.jsp#.VtS9lhh2bYI

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Mar 27, 2020

Written By

Robin Madell

Edited By

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By Robin Madell — Updated on Mar 27, 2020

How to deal with stress through training

Maximum effect and no side effects: physical activity is perhaps the best remedy for stress.

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How does exercise help you cope with stress?

Physical activity improves your body's ability to use oxygen and improves blood flow. Both of these changes have a direct effect on your brain. Physical exercise also increases the production of endorphins in your brain. Endorphins are the "feel good" neurotransmitters that are responsible for the desirable feeling of "high" in runners. This is the feeling of well-being and euphoria that many people experience after a workout.

Physical activity can also help take your mind off worries. Repetitive movements allow you to focus on your body, not your thoughts. By focusing on the rhythm of the movements, you will experience the same benefits of meditation during your workout. Focusing on one physical task can bring a burst of energy and optimism. This emphasis can help bring about peace and clarity of mind.

Some people notice an improvement in mood immediately after a workout. Feelings do not end there, but usually accumulate over time. If you stick to a consistent exercise regimen, you will most likely notice an increase in your sense of well-being.

( See also: How exercise affects our mental health.)

Regular exercise not only directly affects stress levels, but also contributes to optimal health. Improving your overall health can indirectly reduce stress levels. By improving your physical well-being and heart health, you will get rid of stress.

Some of the added benefits of exercise can help:

strengthen your muscles and bones
boost your immune system, which can reduce your risk of disease and infection
lower your blood pressure, sometimes in the same way as some antihypertensive drugs
increase your blood levels of “good” cholesterol
improve your circulation
improve your ability to control weight
help you sleep better at night
increase your energy
improve your self-esteem

( See also: How swimming in the sea can improve our health. )

How much exercise do you need?

The American Heart Association (AHA) recommends at least 150 minutes of moderate aerobic activity each week. They suggest breaking it down into 30-minute workouts five days a week. If you're short on time and can't afford a full 30-minute workout, three 10-minute workouts work nearly as well as 30 minutes all at once.

The AHA also recommends that you include at least two muscle strengthening strength training sessions in your weekly plan. You should work well on all major muscle groups, including arms, shoulders, chest, back, legs, abs, and other major muscles.

Remember to gradually increase your physical activity level if you are new to an exercise program. For example, you can start with 20 minutes of aerobic exercise three days a week and then gradually increase it.

( See also: Benefits of exercising on an exercise bike. )

What types of exercise help with stress?

There are many ways to achieve your weekly training goals. What kind of physical activity to choose? You don't have to be a marathon runner or an elite athlete to get rid of stress through exercise. Almost any exercise can be helpful.

For example, try moderate aerobic exercise such as:

Cycling
Fast walking or jogging
Swimming or water aerobics lessons
tennis
Dances
rowing

When it comes to exercises for strengthening muscles, try work with free scales (bar, goss weights) or exercises with elastic bands. Even something as simple as gardening or taking the stairs instead of the elevator can give you an emotional lift.

Any exercise can improve your fitness and reduce stress. However, it is important to choose an activity that you enjoy, not that scares you away. If you don't like water, don't choose swimming. If the very thought of running terrifies you, preparing for a 5k run won't help you relieve stress. Try different activities until you find what you like. When you enjoy doing something, you are more likely to stick to your workout routine.

Exercising with someone can additionally help relieve stress during exercise. If you share this passion with your family or friends, exercise will feel more like fun than work.

Read also:

How 10,000 steps a day affects our health.

How pets can affect our health.

9 techniques to help relieve stress quickly

Photos: Pixabay. Illustrations: Julia Zamzhitskaya

Teacher's everyday life is filled not only with joyful moments and victories of students, but also with stress, anxiety and irritation. We talk about techniques that can be performed right at the workplace.

Creative Techniques

Circle Drawing

Take two A4 sheets and any art materials (crayons, paints, pastels, pencils or markers). On both sheets, draw in a large circle. Focus on the problem situation and the emotions it evokes. Fill in the first circle with images and symbols that you associate with the current state. Try not to go beyond the boundaries of the circle, but if you do, draw a new border so that the drawing stays in the circle.

After completing the drawing, take a few deep breaths in and out. Take the second sheet and fill in the circle with those images and symbols that you associate with harmony and tranquility. Draw details carefully. Think about what you associate the depicted images with in real life. What action could become resourceful and fulfilling?

Frame technique

Take any creative materials - paints, pencils, pastels. Draw a frame on a piece of paper, stepping back a few centimeters from the edge of the sheet. Choose three colors that match your current state. Fill in the space inside the frame with these colors, acting intuitively. Give the name of the depicted emotion, mentally say it. By speaking out your feelings, you can distance yourself from the experience and reduce its tension. Choose three colors that make you feel good. Fill the frame space with them.

Neurographics

This is a graphical method of organizing and rearranging thinking. Focus on the stressful situation and make a sharp stroke with a marker on an A4 sheet of paper. It is necessary to try to put all negative emotions into the picture. The resulting figure has many intersections and sharp corners that need to be rounded off, and then, using smooth lines, “dissolve” the figure in the background. Due to the rounding, a therapeutic effect and removal of psycho-emotional stress are achieved.

Diary Techniques

Freewriting (Freewriting)

This technique involves non-stop and non-judgemental writing for a set amount of time (eg 5-10 minutes). At the same time, you should not follow the beauty of speech, punctuation and grammar. The essence of freewriting is to “drain” tension and stress onto paper, and it’s not for nothing that the writer Julia Cameron called this writing format “brain sewers.”

Analysis of thoughts and emotions

If a stressful situation is repeated, try to analyze what emotional and behavioral reactions lead to it. A simple technique from cognitive-behavioral therapy is suitable for this.

Divide a sheet of paper into three columns (ABC). In the first column (A), write the event that triggered the stress response, conflict, or emotional downturn. In the third (C), describe how the stress reaction manifested itself (what feelings and emotions you experienced, what actions you performed). In the second column (B), write down the thoughts that preceded these manifestations.

Example: a difficult student again came to the lesson without homework and, besides, was rude (A). This event caused anger and despair in the teacher, and he shouted at the student. (C) The bodily manifestations were heart palpitations, high blood pressure, headache. Starting to analyze the situation, the teacher "caught" an automatic thought that led to such a reaction:

“By his behavior, he lowers my authority and sets the whole class against me. Soon they will all be rude to me and run away from classes, and I won't be able to do anything about it. I am helpless" (B).

But another automatic thought can evoke the same emotions. For example:

“Because of these scandals, I will have problems, I will be deprived of my bonus. I won't be able to pay the mortgage."

The work and understanding of automatic thoughts from the second column is a key factor in working with stress. Try to analyze how and where the harmful attitudes from column B came from, why they are strong and cause stress, and also realize that these thoughts have no serious basis and are caused only by your fears.

Physical exercises

Stress and negativity accumulate in the body in the form of unspent energy. To come into balance and calm down, it is necessary to throw it out through the body or through the breath.

Progressive Muscle Relaxation

This method was developed by American physiologist Edmund Jacobson. He believed that maximum physical and psycho-emotional relaxation can occur only after extreme stress.

Tighten as much as possible the muscle where you feel the tension is. Hold at the extreme point for 5-10 seconds, then relax the muscle for 15-20 seconds, concentrating as much as possible on the feeling of relaxation.

Shaking Technique

This body technique helps to activate the parasympathetic system, release excess stress hormones cortisol and adrenaline, and relieve tension.

Before doing the exercise, close the door so that no one can see you. Stand on the floor with bare feet or comfortable shoes. Start shaking with your hands, gradually including your elbows, shoulders, body, head, legs. You can stomp your feet on the floor a little. The shaking must be intense so that the whole body “turns on”.

"Square breathing"

Find any square object in space: a window frame, a picture, a book. Fix your gaze on the upper left corner and take a slow breath, mentally counting to four, look at the upper right corner and also hold your breath for four counts. Move your gaze along the sides of the square, alternating inhalation, breath holding, exhalation. The head remains motionless, the muscles are relaxed.

Five Senses Exercise

This is a very simple and effective exercise for switching from one emotional state to another. It will help you return to the "here and now" and reduce stress. At the moment when you feel tension, anxiety or anger, note around you:

five things you can look at;
four sounds you hear;
three objects with different textures that you can touch;
two smells that you can smell;
is one flavor you can try.
Learn more