We’ve all heard it. “Take a deep breath.” Of course, mindful breathing can be a helpful way to relieve stress in the moment, and create calm, but what happens when those deep breaths feel more like a temporary quick-fix, than a true fix for a deeper problem, causing stress in your inner- and outer-self? If you are nodding your head, in agreement, on both feelings and frustration of getting stuck in a cycle of trying to take what feel like an endless list of quick-fixes, only for residual stress to spiral back, you are not alone and we hear you.
The reality is sustainable wellness often requires our clients to look deeper than just the quick-fixes. It is a slower process of building a whole body of naturally stress relieving practices that nourish and support your whole self, and support your process to improve the health cycle of chronic stress. Let’s look at some good examples of powerful practices that could be simple and effective to build a lasting calm.
Why “Just Breathe” Isn’t Always Enough for Lasting Calm
Deep breathing exercises can be great for activating the parasympathetic mode of the nervous system, the body’s “rest and digest” state, and can provide a moment of pause. But, in some urban professionals lifestyles, work-life balance can be challenged at every angle, resulting in stress often becomes a literal permanent present. It becomes self-affecting in some capacity chronic anxiety, or physical tension, or a feeling of everything caving in on you, so the truth is fully focusing your energy for physical breathing techniques the stress will have eventually become chronic stress, and you will feel it physically.
To clarify this explanation, solely focusing breathing exercises without other more comprehensive approaches to stress that become chronic stress can feel as futile as bailing water out of a boat with a thimble. So we will need strategies, to help to recognize and relieve stress at a core level, and it will require a more holistic approach that integrates mind, body and spirit. This is why we suggest to take more time to practice the full variety of natural stress relieving practices as a way to path your way toward true relief in your life from stress.
1. Grounding: Reconnect with Earth’s Calming Energy
One of the most profound and simplest ways to reduce anxiety naturally is to ground, or earthing. Grounding is physical contact with the earth’s surface (grass, sand, even the actual ground). What’s the rationale? The short explanation is that we are electrical, and electrically charged with a natural, subtle negative charge the Earth is as well. Preliminary research, including the review “Earthing the Human Body: Health Implications of Earthing,” published in the Journal of Environmental and Public Health suggests, we can stabilize our bio-electrical environment simply by coming into contact with an abundance of negative charge from the earth, which may reduces inflammation and our stress.
Let’s consider Mark a software developer who sat inside for hours, who was experiencing stress, agitation and severe discomfort. He started taking short, 15-minute barefoot breaks in his back yard. Mark stated, “Actually feels like the tension is draining out of my feet.” It is very much a small effort to add a connection to nature into your day, but surprisingly is effective. Try it for only 10 to 20 minutes a day. You will likely be surprised at its gentle, stabilizing effect.
2. Mindful Movement: Gentle Rhythms for Inner Peace
When we think of exercising for improvement in physical fitness, we often think of rigorous exercise. But slow moving practice, such as Tai Chi, Qigong, or just slow-observational walking, can be effective and powerful demonstrations of mind-body relaxation, and stress relief; slow-flowing/ coordinated movements matched to a breath pattern are encouraged to reach the meditative or mindful state and develop body awareness.
A systematic review and meta-analysis report on “Tai Chi on psychological well-being,” in BMC Complementary and Alternative Medicine stated, “Investigated benefits of tai chi relative to psychological well-being included improvement in overall psychological well-being, reduction in stress and anxiety.” By inviting the body to move, the body can relieve tension through slow and deliberate motion rather than forced movement. Movement practice, and even inviting some relief from tension, can also serve as a nice balance of internal energies and a sense of calm that lasts throughout the day.
3. Sensory Engagement: Using Your Senses to Soothe Stress
Our senses are amazing gates into the present moment, and can also be helpful tools for simple stress relief.
- Aromatherapy: Some natural scents – e.g. lavender, chamomile – can aid relaxation. The article “Lavender and the Nervous System” in Evidence-Based Complementary and Alternative Medicine provides an overview of lavender’s anxiolytic (anxiety reducing) effects.” You can diffuse oils (be sure they are good quality and pure) or crush a fresh herb in the palms of your hands.
- Sound Baths: A sound bath is an experience, but you can create your own sound bath by listening to calm sound – birds, rain, waves etc. There are a multitude of apps and websites created for these sounds.
- Tactile Comfort: Sometimes an incredibly calming experience involves softness of a blanket, warmth of a bath, or simply purposefully stroking your pet, bringing you back to center and relieving agitation.
Using your senses intentionally pulls your brain away from worry thoughts and invites physical experience in the moment.
4. Creative Expression: Unlocking Calm Through Art & Play
One doesn’t have to be a professional artist to enjoy the benefits of creative expression to relieve stress. For example, journaling, drawing, painting, playing an instrument, and mindful coloring can be great ways to express bottled-emotions and mental distractions. In these creative expressions the product does not matter; it is more about the process. The American Art Therapy Association explained that art therapy is used to do among other kudos, “reduce and resolve conflicts and distress” Engaging in artistic activities in this manner can help combat stress levels.
Consider it an active form of meditation. When you’re doing creative work, it’s likely that you will engage your busy mind and allow a flow of release to occur. This can also contribute beautifully to your spiritual development to express yourself and connect to your inner being.
5. Herbal Allies: Nature’s Gentle Support for Relaxation
Cultures around the world have used plants for their relaxing impacts for centuries. Many plants that may be considered herbs can provide mild support for the nervous system and allow you to soothe anxiety and experience relaxation. Some suggestions revered in the herbal tradition are:
- Chamomile: Mildly sedative, this herb is used as tea to calm the nerves and promote sleep.
- Lavender: As indicated in the aromatherapy section, lavender is also sold as a tea and as a supplement and has relaxing properties.
- Ashwagandha: An adaptogenic herb widely used in Ayurvedic medicine. A newly published study titled “A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults”, published in the Indian Journal of Psychological Medicine, demonstrated the potential for ashwagandha root extract to reduce stress and anxiety.
It is important to remember that even though these herbs are natural and from the earth, they still have impacts on the body. It is always best to connect with your healthcare provider or a qualified herbalist before using new herbs, especially if you have health concerns or are taking medication. Following this will provide greater benefit to your journey of diet and nutrition, and better allow you to enliven your experience of using nature’s pharmacy safely.
6. Conscious Disconnection: Reclaiming Your Time & Attention
Today, we live in such a hyper-connected world, where constant digital influx is a major stressor, and one that we often don’t even consciously recognize. Actively disengaging even for short moments can be one of the most powerful natural stress reduction techniques. Really, this isn’t about being anti-tech, this is about getting back time and headspace.
Here are some ways you might consider including:
- Tech-Free Zones/Times: No phones in the bedroom; or no screens an hour before bed.
- Mindful Media Consumption: Be aware of what news and social media you are consuming.
- Scheduled “Do Not Disturb” Periods: Build in time for uninterrupted focus at work, or relax without interruptions.
As one user that I talked to, a marketing manager named Lisa, said: “I have started putting my phone in another room after 7 PM. The first 2-3 days it felt weird, but then I could actually feel my mind slowing down; I just had more space to just be”. This process of conscious uncoupling allows your nervous system to downshift and recover.
7. Cultivating Awe: Finding Wonder in the Everyday
Awe is the sense of wonder that can arise when we confront something vast, beautiful, or powerful that we cannot comprehend. According to research provided by UC Berkeley’s Greater Good Science Center, experiencing awe can make us feel more humble, have more positive feelings, and feel connected to something greater than ourselves. These feelings can in turn help buffer those daily stressors.
You do not need to go on an odyssey to experience awe. You can find it in:
- Watching a sunset or sunrise.
- Lay back and looking at the stars in the night sky.
- Looking up close at details within a flower or insect.
- Listening to profound or moving music.
- Witnessing an act of kindness.
When we seek out awe, it changes our perspective on our stressors and can help put them in perspective. It cannot hurt to seek awe, and can be a wonderful spiritual wellness practice to seek out awe moments and experience profound calm.
Weaving These Practices into Your Life for Sustainable Serenity
Achieving sustainable, long-lasting relaxation is not about a single magic bullet, but about a series of supportive, natural practices woven into the fabric of your life. These seven practices can show you a way forward that is greater than a transient solution to stress, allowing you to build resilience with a greater sense of inner peace. Remember, achieving a perfect solution doesn’t really matter; the important thing is to be consistent, and be kind to yourself. Start small! Choose one or two practices for you to focus on this week.
At Natural Wellness Grove, we believe in your ability to break the cycle of stress and support sustainable wellness. Once you begin to explore these natural stresses relief options you can begin to work on nourishing the whole being—mind, body, and spirit—instead of just dealing with the symptoms of stress. And, like we said earlier, be patient with yourself. You can and will make a difference, even incremental steps over time lead to changed, long-lasting behaviors. You can do it!
