Exercises To Calm Your Anxious Thoughts
Below you’ll find a list of fantastic ideas to get your body moving!
What does this do you might ask? When we move our bodies with intention or breathe intentionally, we gain power and control over our nervous system. Blood and lymph circulation increases, racing and anxious thoughts melt away, we boost energy levels by increasing dopamine and endorphins that help with fatigue. Not to mention, movement is another form of meditation.
Yoga!
For me it was grief, but I was so caught in my own head and having desperate anxiety that I could hardly function on a daily basis. I found Yoga and noticed a difference within my first week of practicing.
I’ve tried many different styles of Yoga from heated rooms, to vinyasa flow, to restorative. There are many wonderful ways to practice this ancient meditative science, rooted in many traditions. Sometimes focused on body movement, always focused on movement of the mind and movement of the breath. Find a tradition that speaks to you.
If you’re looking for something vigorous to get your blood flow increasing, a more powerful class like a vinyasa flow that challenges you, could be exactly what you need to refocus your attention from anxiety.
If you find you have difficulties relaxing, then lean into a challenge and try something more restorative and meditative. Re-train your brain as well as your body to slow down and be more present.
Running!
I’m not saying go run a marathon. However, running is a healthy challenge that increases circulation, releases that lovely and delicious happy drug, dopamine into the brain, stimulates physiology, reminds us that we are not just our thoughts but also full of muscle, blood and bone, and the best of all, gives us a good reason to get outside.
Take a slow jog at first, stopping every half mile or mile to take a walk break in between jogs. With some practice you will find a sweet spot and realize that you’ve been jogging for awhile without needing a break. Maybe you will run that marathon after all!
Dancing!
Do you ever dance in your car at a stop light when your favorite song comes on? Me too! And my mood boosts every time. Music is a fantastic therapy tool as it is, but adding body movement to the mix stimulates that release of dopamine again and stops those pesky thought tornadoes. Dancing in any form or fashion not only gets your blood pumping to an awesome beat, but releases pent up energy and can channel emotional expression.
Martial Arts!
Much like Yoga in the way that it offers a meditative practice, but there is another layer of emotional release in martial arts that offers a feeling of being able to protect yourself. I recommend martial arts to clients who have had violent traumatic experiences. It reminds them of their own strength and power, and not only offers it in a visual way, but gives them something tangible in the way they have control over their bodies and their minds. It takes exercise to a whole new level!
Breathing Exercises!
We have so much power in our breath! It can slow down and speed up the heart rate. It releases toxins and anxiety. It shifts our focus into the present moment and gives us a sense of control in our environment. I’ve taught many of these exercises to clients with terminal illnesses to give them a few moments of peace, stillness of mind, and control over their physical bodies.
Here is one for you!
Sit comfortably in a chair or on a cushion. Or lie down on your back.
Feel the weight of your body grow heavier.
Bring your awareness into your nose and notice the cool breath in and warm breath out.
Continue breathing in and out through the nose.
On your next breath in, count to 3.
On your next breath out, count to 4.
Continue with the counting patterns for a few rounds.
Return to normal breath when ready and notice any changes.
