“Out of Stress” Guide

I welcome you, beautiful souls! Living in such a chaotic time, where we are surrounded by a huge amount of information every day, the brain accumulates this information and is not able to process it fully and in time. This creates conditions for the development and strengthening of stress in our nervous system. Our body accumulates information, emotions that the body does not know how to cope with, how to release, how to work out and relax. As a result, the body and brain begin to adapt to stress in order to survive. And stress becomes a part of life. Stress affects health, mood, well-being, relationships with other people, and the manifestation and achievement of our goals. When stress lives in the body, the body is in a constant  tension, and the body loses its ability to relax. But our natural state, given to us at birth, is when the body is relaxed, energy flows freely and the body repairs itself in a natural way. We already have all the tools for self-healing and rejuvenation inside us.

How does the nervous system work and what is it for? The nervous system is designed to regulate the internal processes of the body. The nervous system is the body's natural defense against threats. Its main function is to protect our body from threats by maintaining the body's performance under stress. The nervous system turns on protection when an internal indicator identifies an event, person, or condition as a threat to life or health. And after the source of a threat disappears, the body itself returns to a state of relaxation, trust, in which energy flows freely again. But when a huge number of events and interactions occur in the modern world, which the internal indicator of the nervous system perceives as threat, the body does not have time to repair itself and return to a state of relaxation. As a result, the body accumulates stress and tension. Therefore, people have to go to massage therapists and doctors. Because the constant tension in the internal organs and systems disrupts the natural processes of the body and internal blocks arise, which in turn leads to diseases, pain, stress and aging.

So, what's the way out, how can you deal with stress in a friendly and effective way? This simple guide contains all the necessary information, simple practices, breathing and other exercises to effectively apply in your life and release stress. Releasing stress naturally reveals the potential within us, which contributes to our development, a happy and healthy life without stress!

Before we go deeper, I have to share a secret. As it's said, the simpler - the better. So the basis and the main component of getting rid of stress is our breathing. All we have is our breath, and breathing determines the quality of our lives, our well-being, and our inner state. Therefore, it will be our main tool for regulating our inner state and getting rid of stress.

Step 1. Breath Awareness and Awareness of Your Inner State

If you faced with a stressful situation in life, the first and most important thing is to become aware of your inner state and the nature of your breath. I suggest you close your eyes and observe yourself. When we close our eyes, our attention moves inward. Become aware of your body, become aware of the pace of your breath, where in the body you feel stress, tension, pain or other sensations. When a person is stressed, breathing becomes uneven, shallow, and intermittent, the pulse rate increases, and the body contracts and tightens. Awareness helps you understand how your body reacts to stress. Write down your observations.

Step 2. Nervous System Reset

This simple 4-7-8 breathing exercise works as a reset of the nervous system button and changes your inner state.

How to perform:

Take a comfortable sitting position and close your eyes. Keep your back straight. Inhale through the nose at the count of 4, hold your breath at the count of 7, exhale through the mouth at the count of 8. Repeat 3 times.

After completing the practice, stay in a sitting position with your back straight and your eyes closed. Your breathing becomes natural. Observe all inner changes in the body after completing this practice. How has breathing changed, and what are your inner sensations? Observe, be aware. Write down your observations.

Step 3. Calming Nervous System

The first practice that will help you reduce anxiety and stress is the practice of mind observation. Since it is often thoughts that create stress, it is important to begin to realize your thoughts, become aware of them, how they arise, and what their nature is. Observe your thoughts without getting involved in them, without thinking them. Observe how thoughts appear. When you don't think your thoughts, they lose control over you. Imagine that your thoughts are like clouds in the sky. You watch them, they come and go. When you become aware of them and stop identifying yourself with them, you take control of your inner state back to you. Your thoughts stop controlling you and stress dissolves.

We calm our nervous system through breath. When the body senses danger, the breath and the body signal it. This practice can be performed either in a sitting or lying position. Always feel what's right for you. Let the body tell you. Place one palm on your chest, your heart area and the other - on your belly. Close your eyes. Breathe naturally at your own pace, being aware of your breathing. How relaxed is your belly? How much your belly is involved in breathing? How deep is your breathing? Breathe at your own pace until you feel that your breathing becomes slower and deeper. When our palms are on the body, we feel our body, our breathing and heartbeat, we create a state of safety in the body. The body begins to relax slowly and the breathing deepens naturally.

Now you begin inhaling into your belly, feeling how your belly expands like a balloon as you inhale, as you continue inhaling, you feel your chest expands, your diaphragm descends, as you continue inhaling, you feel your shoulders go up. And you begin slowly exhaling, feeling your shoulders drop, your chest contracts, your diaphragm relaxes and rises, and your belly falls down. Continue breathing at your own pace according to this pattern. This breathing technique is called full yogic breath. It helps to relax the nervous system and release stress.

Step 4. Relaxing the body

When we have relaxed the nervous system, our body has already partially relaxed. The next stage is complete relaxation of the body. Because there can still be effects of stress in the body - suppressed emotions, energy, compressed muscles. Therefore, the next step is to release stress from the body and completely relax the body, that promotes the free flow of energy through the body.

How to do it? In a lying or sitting position (always check with your body and let it guide you), close your eyes. You begin observing your breathing and your inner sensations as you breathe. Then you start scanning your body from top to bottom (or from bottom to top, as you feel inside, which resonates more). You focus your attention on a specific part of the body and feel how relaxed it is. If a certain part of the body is relaxed, energy flows freely, then you move further along the body. If you feel a block, compression, tension, pain, tingling or other sensations, let your attention linger on this part of the body and breathe through this part of the body (at least 2 minutes or until you feel a shift). You can put your palm on this part of your body if you feel the need to do so. Through touch, your inner state changes faster and more efficiently. Continue breathing through this part of the body. Being present in it with attention and awareness, with the help of you breath, you release tension, emotion or block from this part of the body. Breathe through this part of the body until you feel that it has relaxed, the block has dissolved and the energy is flowing freely.

As the result of this practice, your body relaxes completely and stress leaves the body.

Congratulations! If, after completing all these steps, you feel lighter in your body, your breathing became deep and slow, your body relaxed completely, and you released stress! I am very proud of you! Great job!

If you still feel any discomfort in your body and feel that stress is not completely gone, then follow the steps that will help your body release stress. If stress is trapped deep in the body, it may take longer to remove all the layers from the body and release stress from the body completely. Don't give up! I believe in you! Everything is in your hands! Invest more time in your health and you will be pleased with the results! This is the key to your health, well-being and prosperity!

And finally, I would like to share a bonus practice in order to live from a stress-free state of fullness, where all your abilities are being fully activated.

Step 5. Bonus - Mindful Breathing

Awareness is the key to a healthy and happy life. When you start to be more aware during the day and become aware of your breathing, your inner state, and your reactions, you are able to maintain a stress-free state. And the basis of this process is conscious breathing. Breath is life. When your breathing is calm, deep, and passes through your body freely, you are healthy and filled with energy and strength. By being aware of your breath, you become aware of all inner processes.

Practice. Every day, every time you recall this practice, you start being aware of your breathing, feel your breathing, how it passes through your body, and what sensations are in your body as you breathe. And with your awareness, change your inner state. This is a recipe for a stress-free life!

Thank you for your time and trust. I hope this guide was useful to you and with its help you will be able to completely get rid of stress.

"Out of Stress" Course

If you feel the value of this guide, you can thank me. The ways of appreciation:

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If you would like to delve even deeper into this process, I have created an online course where, through video lessons, I share these and other useful stress relief practices and meditations. If you don't feel your body at all, you don't receive your body's signals, you can't relax, then this course will be useful to you. Thank you, much love!