How to Reduce Stress – a Short Daily Program

How to Reduce StressDo you want to prevent stress before it ‘gets’ you each morning? Do you want a tried and true way to feel better because you know how to and can make it happen?

Would you also like to have a way that is flexible? A way where you can add or shorten the time it takes and still benefit?

Science research is now putting forward that it is better to do five minutes exercise a day to assist you health than thirty five minutes once a week.

An ancient Qigong saying is:

  • if you practise something once a week you will go backwards
  • if you practise something two or more times a week you will maintain the level you now are.
  • if you do it daily you will improve all the time.

Also they believe and I know this is so from my own life and people in my workshops and classes, that what you practice today, now, will have outcomes for your next decade.

You may have tried many ways to feel better and only a few of them gave lasting results. Take this opportunity to show yourself how easy it is to change and how little time a day it takes and gives you good results. No fees or equipment required.

1. My 5 Minute Daily Program. Sit and Shake

Sit for four minutes. This will allow your body to adjust from lying parallel at night to seated posture to give your body time to organize itself for more energetic movement.

Stand for one minute with feet apart and shake your body. Start with gently body movement and shake arms. Gradually build up movement to be stronger and faster. Keep arms out from the sides of your body to allow lymphatic fluid to flow freely.

Focus on energy coming into your body through your feet and legs, and hands and arms. This shaking clears your body channels (meridians) for physical balance and flow.

Smile and give yourself some verbal praise or a physical pat on the back (or both).

2. My 10 Minute Daily Program. Sit, Shake, Swing, and Stretch.

Sit for four minutes. This will allow your body to adjust from lying parallel at night to seated posture to give your body time to organize itself for more energetic movement.

Stand for one minute with feet apart, knees slightly bent and shake your body. Start with gently body movement and shake arms. Gradually built up movement to be stronger and faster. Keep arms out from the sides of your body to allow lymphatic fluid to flow freely.

Focus on energy coming into your body through your feet and legs, and hands and arms. This shaking clears your body channels (meridians) for physical balance and flow.

Swing arms by raising both arms to shoulder level in front of your body. Exhale strongly with blowing out through your nose in a short, sharp, hard, breath as you drop your arms back to each side. Continue raising your arms as you breathe in and dropping them to your sides as you exhale out. Swinging arms this way loosens the shoulders, clears the head and lungs, and energizes all your body. Do for up to two minutes or gradually up to one hundred swings. You will feel alert and energised.

Stretch one. Gradually use all you body. Place your hands palms down in front of your body. Inhale as you raise your arms in front of you until they are above your head. Exhale as you bring your arms down your sides to their starting position. Repeat this exercise six or nine time.

Stretch two. Inhale as you take your arms up and out the side of your body, hold your breath to the count of three. Exhale as you bring your arms down the front of your body gradually vertebrate by vertebrate as far as is comfortable for you. Your hands may reach only to your waist, or your knees, or you may be able to easily place your palms on the floor. Inhale again and stretch upwards with arms to above your head. Do three or six times.

3. An Alternate Stretch.

You can alternate stretch two with these side stretches. Continue to stand with feet apart. Put hands on hips. Inhale and then exhale slowly as you bend your body from the waist down sideways. Inhale as you come upright again and exhale as you bend sideways down to the left. Repeat the pair of bends three times, then move hands down to crease at top of legs and do three pairs. Finally do three pairs of bends each side moving the right hand only down the side of your leg as you exhale right, and down the side of the left leg as you bend to the left.

Bending to the right first allows the discs between you vertebrae to fluff up.
This sideways stretch is an excellent practise for the body as we rarely stretch that way and it encourages greater movement and flexibility in the body.

4. Choose and Adapt.

Build up gradually to the recommended number of practices, especially if you haven’t been doing any energy building exercises lately.

It is vital you do not cause pain in your body unless it is when you first start and some muscles are used in a way they don’t usually move. e.g. sideways.

5. Time of Day.

The best time to build up your energy to reduce stress reactions is early in the morning. This is the time to do the same set of practices such as given here. Other times you can vary your practise more to do favourites or ones you know work well with a particular body part/s. I like to build the small, but effective exercises into my day to keep up my ‘fuel’ levels.

The best way to set up a regular practice is to do it every day for 22 days – this changes your habits. After that you may like to choose 5 days a week.

Each day either inwards or outwards you expend an enormous amount of energy. The way to sustain good health is to put more energy into your body each day than you expend in order to have an ‘emergency’ supply to use as needed.

Enjoy your practice. You will be richly rewarded.

After twenty five years of teaching and healing in all areas of the human energy field, I have one aim. As an International Medical Intuitive, Qi Gong Master, and Health Practitioner, I want it to be easier for you to regain and keep optimum health and a wealth of enjoyment in life.