This document provides information on different techniques for reducing stress in 3 sentences or less, including deep breathing, meditation, exercise, yoga, laughter, classical music and mindfulness meditation. Deep breathing involves inhaling through the nose so the stomach rises and exhaling through the mouth. Meditation and mindfulness can help calm the nervous system by focusing on breathing or a repeated word or phrase. Practicing these relaxation techniques regularly can help lower stress levels and boost mood and energy.

3.  For many of us, relaxation means zoning out in front of the TV at the
end of a stressful day. But this does little to reduce the damaging effects
of stress. To effectively combat stress, we need to activate the body's
natural relaxation response.
 You can do this by practicing relaxation techniques such as deep
breathing, meditation, rhythmic exercise, and yoga. Fitting these
activities into your life can help reduce everyday stress and boost your
energy and mood.
 Relax. You deserve it, it's good for you, and it takes less time than you
think.
 You don't need a spa weekend or a retreat. Each of these stress-relieving
tips can get you from OMG to om in less than 15 minutes.

5.  It might surprise you to learn that the conception of biological stress
is a fairly recent discovery. It wasn't until the late 1950s that
endocrinologist Hans Selye first identified and documented stress.
While symptoms of stress existed long before Mr. Selye, his
discoveries led to new research that has helped millions combat
stress.

7.  The “fight” response: If you tend to become angry, agitated, or keyed up
under stress, you will respond best to stress relief activities that quiet you
down, such as meditation, progressive muscle relaxation, deep breathing,
or guided imagery.
 The “flight” response: If you tend to become depressed, withdrawn, or
spaced out under stress, you will respond best to stress relief activities that
are stimulating and energize your nervous system, such as rhythmic
exercise, massage, mindfulness, or power yoga.
 The immobilization response: If you’ve experienced some type of trauma
and tend to “freeze” or become “stuck” under stress, your challenge is to
first rouse your nervous system to a fight or flight response (above) so you
can employ the applicable stress relief techniques.

8.  If you're feeling overwhelmed by a stressful situation, try taking a
break and listening to relaxing classical music. Playing calm music has
a positive effect on the brain and body, can lower blood pressure, and
reduce cortisol, a hormone linked to stress.

10.  The key to deep breathing is to breathe deeply from the abdomen,
getting as much fresh air as possible in your lungs. When you take deep
breaths from the abdomen, rather than shallow breaths from your
upper chest, you inhale more oxygen. The more oxygen you get, the
less tense, short of breath, and anxious you feel.
 Sit comfortably with your back straight. Put one hand on your chest
and the other on your stomach.
 Breathe in through your nose. The hand on your stomach should rise.
The hand on your chest should move very little.
 Exhale through your mouth, pushing out as much air as you can while
contracting your abdominal muscles. The hand on your stomach should
move in as you exhale, but your other hand should move very little.

12.  Laughter releases endorphins that improve mood and decrease levels of
the stress-causing hormones cortisol and adrenaline. Laughing tricks your
nervous system into making you happy. However, bursting into a fit of
giggles at your desk may not be the most appropriate way to deal with
stress.
 A good belly laugh doesn’t just lighten the load mentally. It lowers
cortisol, your body’s stress hormone, and boosts brain chemicals called
endorphins, which help your mood. Lighten up by tuning in to your
favorite sitcom or video, reading the comics, or chatting with someone
who makes you smile.

14.  A large dose of caffeine causes a short-term spike in blood
pressure and may cause your hypothalamic-pituitary-adrenal axis
to go into overdrive. Instead of coffee or energy drinks, try green
tea. It has less than half the caffeine of coffee and contains healthy
antioxidants, as well as theanine, an amino acid that has a
calming and soothing effect on the nervous system.

15.  There are also many lifestyle changes that can be more effective in the
long run. The concept of “mindfulness” is a large part of meditative and
somatic approaches to mental health.
 To practice mindfulness meditation, you’ll need:
 A quiet environment. Choose a secluded place in your home, office, or
outdoors where you can relax without distractions or interruptions.
 A comfortable position. Get comfortable, but avoid lying down as this
may lead to you falling asleep. Sit up with your spine straight, either in
a chair or on the floor. You can also try a cross-legged or lotus position.
 A point of focus. You can meditate with your eyes closed or open so this
point can be internal—a feeling or imaginary scene—or external—a
flame, an object in your surroundings, or a meaningful word or phrase
that you repeat throughout the meditation.