In research completed by The American Institute of Stress in 2017, 77% of Americans reported experiencing physical symptoms from stress in their lives.
77%! That’s over three-quarters of our population. That means, for every four people in the US, at least three feel they are dealing with at least enough stress to cause physical symptoms.
The top causes reported for stress included job pressure, finances, health, and relationships, among others.
I’m not a researcher, psychologist, counselor, or doctor. But I am a young American woman who has dealt with a good amount of stress in her life. I don’t think my life is any more stressful than the next person’s. I just think I’m easily stressed out. I’ve dealt with some anxiety. I’ve gone through some seasons that are more difficult than others, in terms of stress and anxiety.
It’s hard for me to admit that I deal with stress and anxiety, because I know what Jesus says. Jesus is the one who said, “Do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? Can any one of you by worrying add a single hour to your life?” (Matthew 6:25-27).
But I know I’m not alone. I know there’s a reason Jesus taught about things like worry: He knew we’d need to hear that message. He knew it was a real issue in people’s lives.
And I know Jesus is with me, even when I’m stressed and worried. I know that I can bring my stress before Him, I can put my worries right into my prayers.
I’ve also found that in addition to prayer, simple breathing exercises really help reduce my stress and alleviate anxiety.
Here are some breathing exercises I’ve found most beneficial. I didn’t create any of these exercises. I heard about them from others and I’ve since enjoyed practicing them. I hope you might find a few you like as well!
1. Create your own breathe prayers. A breathe prayer is a simple two or three-word saying that you repeat over and over again in your mind with each inhale and each exhale. The best breathe prayers are those that connect to current circumstances that are causing you stress or anxiety. For example, if I’m feeling insecure, I could pray, “Fearfully and wonderfully made,” dividing that simple prayer between the inhale and the exhale. You can do this as often as you need, since it is silent and subtle.
2. Smell the rose, blow out the candle. I love using this simple breathing exercise with my kindergarteners when they are a little high-strung or stressed out. All you do is exactly what it says: you pretend to smell an invisible rose, then to blow out an imaginary candle. After just a few rounds, this exercise can help breathing return to a normal rhythm.
3. Tighten all your muscles and then slowly release while exhaling. My roommate showed me this breathing exercise in college when I’d have trouble sleeping. It really helps! While lying down, you tense up every muscle of your body, from your toes to your fingertips to your jaw. Then, moving from the bottom of your body to the top, you slowly release the muscles one-by-one with relaxed breathing. I think this feels so wonderful!
4. Trace your own fingers while breathing in and out. For this exercise, use your index finger of one hand to trace the outline of all the fingers on your other hand. While you are tracing up, inhale. While you are tracing down, exhale. (Since I only have one hand, I can’t exactly do this one. But I’ve found ways to modify and still keep the same idea!)
5. Breathe in your surroundings, breathe out thankfulness. Inhale and absorb everything around you. Take notice of your environment. Then exhale, and say silent prayers of thankfulness for all these things you noticed about your surroundings. Gratitude is the enemy of stress and anxiety.
6. Breathe in the good, breathe out the bad. This exercise is very similar to the last one, but it focuses a lot on emotions. It’s another one that works well for younger children, too! Inhale, and breathe in all “good” feelings: love, joy, happiness, positivity, peace, etc. Exhale, and breathe out all “bad” feelings: stress, anxiety, fear, worry, depression, insecurities, sadness, anger, etc. This is also one of my favorites!
I hope at least one of these works well for you, and helps you manage some of your stress! The most powerful tool is always still prayer, and bringing your struggles right to the cross.
Never forget… you are onederfully created in Christ.
Love,
Becca
