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The world is an unstable place. Whether it’s politics, your career or the appropriate length for jeans — the ground is constantly shifting. And if the world feels unstable long enough, your mind and body can enter a perpetual state of high alert.
The psychological experience of this anxiety can result in physical symptoms: a racing heart rate, higher blood pressure and shallower breathing, for example. And while some tools like cognitive behavioral therapy can be useful for treating the mind, there are others that start with the body and help the mind to follow.
“Strengthening the connection between the body and the mind is a two-way street,” said Cassandra Vieten, a clinical professor of psychology and director of the Center for Mindfulness at the University of California, San Diego. Just as your thoughts can influence your body, moving your body can influence your thoughts. It’s like “reverse engineering your mindfulness,” she added.
In recent years, a small but growing number of fitness and mental health professionals have tried find specific movements that can lower your stress level on demand. Unlike conventional workouts, the goal isn’t usually to get your heart rate up, but down, allowing you to emerge feeling emotionally stronger and more resilient, regardless of your fitness level.
Anti-anxiety routines can go by many names — somatic movement, embodied exercise or even yoga therapy — but generally fall under the umbrella of mindful movement. Formal research into which moves might be most effective is still nascent. But most are low-commitment, low-impact and low-intensity.
With this in mind, the Times enlisted the help of Erica Hornthal, a dance and movement therapist based in Chicago, along with a handful of other anti-anxiety exercise experts, to help create an seven-minute workout of fundamental calm-inducing movements to add to your mental health tool kit.
OVERVIEW
Time: 7 minutes
Intensity: Low
What you’ll need
A medicine ball or pillow
A short playlist of favorite songs
How often
This workout can be done as a stand-alone routine or as a complement to your regular exercise regimen. Set an alarm to do it the same time every day, or turn to it whenever you’re feeling anxious or stressed.
Adjust for you
Consider this as a starting point. The exercises can be mixed and matched, and they can also be helpful individually. If you find some moves are more effective than others, don’t hesitate to drop those that aren’t working.
The exercises can be done standing or using a chair for extra stability. (If you are unable to squat, you can simply reach forward and up with your arms.)
WARM UP
Breathe deeply
Begin with slow, deep breathing, placing one hand on your heart and another on your belly. As you inhale through your nose, your belly should expand. As you exhale through your mouth, it should deflate. Repeat three times.
Why this move: Some experts say deep breathing in which your belly expands on the inhale — also called diaphragmatic breathing — can help activate your body’s parasympathetic nervous system, slowing your heart rate and lowering your blood pressure.
Push and pull
Start with your hands in front of your chest and inhale through your nose. As you exhale through your mouth, press your palms away. Make fists and inhale, pulling your arms back toward your chest. While doing this exercise, think about pushing away stress and pulling in calm. Repeat three times.
Why this move: For some, physically acting out a desired emotional state — say, calm and steadiness — can encourage your brain to experience it, Dr. Vieten said. “Your brain is not only sending out signals to the rest of your body,” she said, “it’s receiving signals from you.”
Shake it out
Gently shake and wiggle, moving from your head down to your feet. Move at whatever intensity and speed feels good.
Why this move: Movement therapists often find shaking helps to settle people’s minds by discharging pent-up jitters.
BUILD INTENSITY
Rock from side to side
Plant your feet on the ground and gently bend your knees, relaxing your shoulders. Begin rocking at the pace of your thoughts. For instance, if your mind is racing, rock quickly. Then slow down your body as a way to slow your mind.
Why this move: Rocking can soothe the nervous system by creating a sense of predictable rhythm and steadiness in the body.
Dance party for one
Cue up a favorite song, and dance (or march) at moderate intensity until it ends.
Why this move: Along with helping to release pent-up tension, dancing (or moving rhythmically) has also been found to help release of mood-boosting chemicals like dopamine and endorphins.
Move your hips
Twist, floss or hula for 30-60 seconds.
Why this move: Stress can create tight hips, and gently moving them helps to release tension, which can help your whole body feel more relaxed.
Medicine ball throw
Grab a lightweight medicine ball or pillow and stand with your legs hip-width apart, gently bending your knees. Slowly bring the ball over your head, then swing your arms through your legs and slam it down on the floor. (This can also be done seated.) Consider letting out a grunt or shout during the slam. Repeat one to three times.
Why this move: Physically expressing whatever intense emotions you’re feeling can be effective in letting them go, Ms. Hornthal said.
Squat, with an upward arm reach
Slowly squat. As you stand back up, reach your arms up into the air, focusing on the feeling of taking up space. Repeat five times.
Why this move: Squatting can help to create a sense of stability, which can lead to feeling more grounded emotionally, said Candace Liger, the co-director of the nonprofit Trauma Informed Weight Lifting. This can be especially helpful if anxiety makes you feel shaky or disconnected from your environment.
COOL DOWN
Sighs of relief and give yourself a hug (really)
Breathe in through your nose, and as you exhale, let out a sigh. Repeat three to six times, allowing the sigh to lengthen and deepen each time. Then wrap your arms around your torso, and hold for at least 10 seconds.
Why this move: Sighing can help to induce calm by increasing your oxygen intake and lowering your heart rate, similarly to diaphragmatic breathing. Self-embrace can create a sense of personal safety and security, Ms. Hornthal said.
The Times also consulted Emily Young, a clinical social worker and trainer, and Darlene Marshall, a personal trainer, for this workout.
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