Manage Your Stress with These 4 Natural Methods

Stressed, anxious, distressed, irritable, frustrated, overwhelmed… no matter how you describe it, your body and mind are out of balance. Your heart is racing, your thoughts are going round and round in your head, and you feel trapped in a vicious cycle… 

It’s time to take a moment to try one of these three methods to regain your calm and serenity. In the following paragraphs, learn about mindfulness meditation, cardiac coherence, and a self-massage technique for your well-being…

Relaxation, or the art of calming the body and mind

The main objective of relaxation aims to reduce stress by affecting heart rate, breathing, blood pressure, and cortisol levels—cortisol is also known as the stress hormone.

The common thread among all relaxation techniques is living in the present moment—here and now. By focusing on your breathing, paying attention to your sensations, and observing your surroundings with a neutral perspective, you learn to step back from your problems, detach yourself from them, and fully experience the present moment. 

Your mind calms down, your tension eases, your breathing becomes steady, and energy flows freely. Calm, relaxation, peace. Grounded, rooted, fully present in the moment.

Where and when should you train?

No matter what technique you use, consistency and practice are the keys to success. Choose a time of day when you know you won't be interrupted. 

It’s generally recommended to do this in the morning when you wake up and in the evening before bed. It’s also best to practice for a while in a relaxing setting, wearing comfortable clothes, before you start doing the exercises on public transportation or at the office…

Mindfulness Meditation to Reconnect with the Present Moment

Mindfulness meditation was introduced in French hospitals by psychiatrist Christophe André. This form of meditation is entirely secular. It invites you to reconnect with your sensations and your surroundings while maintaining a certain detachment and a neutral perspective. 

To try this, start by focusing your attention on your surroundings using your five senses:

• Look around you, without passing judgment: the colors, the layout, the objects, the shapes, the rays of light…
• Close your eyes and listen to the sounds: one or more voices, a conversation, birds singing in the background, music playing in the background…
• With your eyes still closed, focus on the scents…
• ...and then through touch: the light weight of your clothes, a bracelet, the way you sit, the temperature of your skin...
• Finally, taste: the sensation you get from toothpaste, the flavor of your coffee, tea, or meal…

By fully embracing the present moment with an open mind, you give yourself a break from your thoughts and open yourself up to mindfulness.  

​Cardiac coherence, or the art of breathing 

Cardiac coherence was first discussed by Dr. David Servan-Schreiber in *Healing* and later expanded upon by Dr. David O'Hare. 

It's extremely easy to learn and put into practice. Online videos can help you get started until you get the hang of it and can do it on your own. 

There are many benefits: in particular, it helps reduce stress and lower blood pressure, but it also makes it easier to fall asleep and tap into your intuition.

For best results, it is recommended that you practice this exercise very regularly, as its physiological effects last only a few hours. Follow the “365” rule: 3 times a day, 6 breaths per minute (frequency 6), for 5 minutes, 365 days a year.

In practice: There are several breathing rhythms depending on your needs. The most common is the 4/6 rhythm: a 4-count inhale followed by a 6-count exhale.   

It is recommended to always begin with a deep, full breath, as this directly affects the parasympathetic nervous system via the vagus nerve. The heart rate slows almost instantly, allowing the rest of the body to relax. 

Do-in: Relaxation at Your Fingertips

Practicing self-massage means reconnecting with touch, body awareness, your physical limits, and your place in space. When you massage yourself, you release endorphins—the hormones associated with well-being. 

Self-massage of the face, palms, soles of the feet, abdomen, or shoulder girdle: every part of the body can be massaged, kneaded, stroked, or tapped. 

Do-in is a form of self-massage derived from shiatsu. It is based on the principles of traditional Asian medicine to promote the flow of Qi, the vital energy. Pressure is applied to acupuncture points located along specific meridians, depending on the problem being treated. This technique provides rapid relief from tension and helps restore strength and vitality. 

These relaxation techniques have the advantage of helping you take control of your well-being. However, that isn’t always enough. Don’t hesitate to consult professionals or participate in workshops or training sessions to fully harness the potential of these techniques.