5 Exercises To Calm Your Anxious Thoughts
Anxiety can feel overwhelming, but movement cn be one of the most affective ways to soothe an overactive mind. Whether you’re experiencing mild stress or more intense thoughts, Pilates and Gyrotonic® exercises offer gentle and minful movement that can help ground you, release tension and restore a sense of calm. Here are five exercises that can help you centre yourself, ease your mind, and create balance within your body.
Breath centred side stretches.
This exercise connects breath with arm movement, creating a sense of flow that helps calm the body and mind.
How to do it:
Sit comfortably, either crossed legged or on a stool with feet flat on the ground.
Inhale as you lift one arm up, exhale as you side bend to the opposite side, resting the other hand on the floor, or on your thigh. Don’t go over too far, try to lift your ‘open’ side to the ceiling.
Repeat to the other side, and repeat two more times on each side.
Why it helps: The side stretch helps to open the ribcage, helping to release tension and promote deeper breathing. The intentional breathing helps to calm anxious thoughts.
Seated Gyrotonic® ‘Arch and Curl’
This Gyrotonic® exercise helps to release tightness in the spine, encouraging mindful movement, increasing flexibility and easing tension.
How to do it:
Sit on a stool with your feet grounded and your hands on your thighs.
Inhale and slide your hands towards your hips, while simultaneously lifting your sternum and arching your spine.
Exhale and slide your hands towards your knees, drawing your navel in, curling your spine, making a c-shape, without dropping too low.
Continue moving through this sequence for several breaths. You could also try the advanced version with your hands behind your neck - NB, not your head!
Why it helps: The gentle spinal movement not only releases tension, but also helps to encourage correct alignment, and the breathing fosters a sense of calm.
Seated side stretch.
Side stretches help to open up tight muscles in the ribcage and waist, allowing for deeper, fuller breaths, hence easing stress and anxiety.
How to do it:
Sit crossed legged, or with the legs extended in front of you. Or, if you have tight hips, sit on a sofa or bed, with the feet flat on the floor.
Inhale and raise the right arm to the ceiling.
As you exhale, gently lift the spine and bend to the left, keeping the ribcage lifted , the sitting bones grounded, and the shoulders down. Hold for a breath or two and then repeat to the other side.
Why it helps: This stretch creates space in your body for deeper breathing, which promotes relaxation. It also encourages mindfulness by connecting breath and movement.
Spinal twist to release emotional tension.
Twisting movements are excellent for releasing both physical and emotional tension, making them a powerful tool for calming the nervous system.
How to do it:
Sit crossed legged, or with the legs extended in front of you. Or, if you have tight hips, sit on a sofa or bed, with the feet flat on the floor. Hands on your thighs.
Inhale as you lengthen your spine, place your right hand on your left knee/thigh and place your left hand behind your back, and gently twist towards the left.
Hold for a few breaths and then change to the other side.
Why it helps: Twists help stimulate circulation and improve digestion, which can be impacted by stress. The twisting motion can also aid in releasing pent-up energy and tension in the body.
Childs pose.
A gentle, restorative pose that offers a comforting, inward focused stretch that helps ease the mind and body into a state of calm.
How to do it:
Kneel on your mat, bringing your big toes together and knees wide. Gently sit back onto your heels, or as close as possible, and then fold forward, stretching your arms in front of you. Maybe rest your forehead on the mat, or support it with a cushion.
Breathe deeply into your back, feeling the gentle stretch and grounding effect of the pose.
Hold for several breaths and then gently walk your hands back towards your knees to come out of the pose.
Why it helps: Child’s pose encourages a sense of security and grounding, while the forward fold helps to calm the nervous system. The deep breathing in this position helps alleviate anxiety by promoting relaxation.
Conclusion:
Incorporating these exercises into your daily routine can help you manage anxiety by connecting mind and body. Through breath, mindful movement, and gentle stretching, you can create space for calm and clarity in both your body and your thoughts.
Remember, the key is consistency! These simple, effective movements can become a part of your toolkit to restore balance whenever anxious feelings arise.