Chronic stress can take a toll on your overall health, including your heart. However, the good news is that there are several stress-busting techniques you can incorporate into your life to protect your heart and feel better. For this reason, we reached out to health experts to learn some simple techniques on how to reduce stress. Here’s their best advice.
How to reduce stress: 6 simple stress-busting techniques that'll improve your heart health
1. Deep Breathing
“Box breathing is one of the most popular breathing exercises because it’s so easy to do and is highly effective. This technique involves a simple, yet powerful, breathing pattern: Inhale for a count of four, hold that breath for a count of four, exhale for a count of four, and then hold the breath out for a count of four, creating a box-like pattern. The beauty of box breathing lies in its immediate impact on stress levels. By consciously controlling the breath, this practice calms the nervous system, signalling the body to relax. Studies have indicated its positive effects on heart health, underscoring its ability to regulate blood pressure and reduce the detrimental impacts of chronic stress,” says Mugdha Pradhan, functional nutritionist and founder, iThrive.
2. Practising Yoga
Yoga serves as a powerful stress-busting technique for heart health as it merges mindful movements with controlled breathing. “A regular practice of Yoga enhances relaxation, lowers blood pressure, and reduces stress hormones, promoting overall cardiovascular well-being. Through its holistic approach, yoga fosters mental calmness and physical fitness which makes it an effective tool for maintaining a healthy heart,” says Pooja Gupta, nutritionist at Zeon Lifesciences.
3. Mindfulness Meditation
Delmaine Donson
Practising meditation reduces stress and its negative impact on the body. “Stress hormones have an immediate impact on the cardiovascular system by increasing your heart rate and blood pressure. I find that Mindfulness Meditation is one of the most powerful techniques for managing daily stress. It involves intentionally focusing your attention on the present moment without any judgement. While cultivating awareness of one's thoughts, feelings, and sensations, mindfulness can help us respond to our stress in a calm and thoughtful way, versus suppressing or storing it in our body,” says Nyela Kapadia, fitness trainer and co-founder, Intermittent Fasting and Mindful Living.
4. Eating Citrus Fruits
Peeling and eating citrus fruits such as oranges, grapefruits and sweet limes reduces stress and the physiological impact of stress. “The vitamin C and polyphenols in citrus fruits help the body fight stress-related oxidative damage in the long run. The process of eating a citrus fruit itself and its sharp flavour profile force you to bring all your attention to this one activity. This simple trick reduces stress instantly in most people,” remarks nutritionist Khushboo Jain Tibrewala.
5. Going on Nature Walks
Regular walking amidst nature provides a holistic solution to reduce stress and improve heart health. “Nature’s beauty provides a strong antidote against a stressful life. Walking stimulates overall cardiovascular health and also reduces the levels of the stress hormone cortisol. Additionally, walking stimulates the secretion of endorphins, which promote relaxation and happiness,” mentions Aman Puri, fitness expert and founder of Steadfast Nutrition.
“The best stress-buster for a healthy heart is moderate exercise. Every time you are physically active, whether you take a walk or play tennis, your body releases mood-boosting chemicals called endorphins. Exercising not only helps you destress, it also protects against heart disease by lowering your blood pressure, strengthening your heart muscle, and helping you maintain a healthy weight,” remarks Dr. Saumil Kapadia, All Doctors Clinic.
6. Get Adequate Rest
Mejora tu descanso con estos hábitos.Getty Images
Studies show that adults need 7-9 hours of sleep every night. When you are well-rested, you are better able to cope with stress. Adequate sleep is instrumental in regulating stress hormones and improving mental and physical well-being.
