8 physical exercises to relieve anxiety and stress

Breathwork helps reduce stress and anxiety. You know this. But the prospect of standing still may not appeal to you if you want to push these feelings out of your body, rather than gain control of them from within. There are times when you want to turn inward—but if you’re too anxious, it can also make you ruminate more. So it’s also okay to take that anger/anxiety/sadness and blast it out with all your might. In fact, there’s a name for how you can use your body to physically regulate emotions: physical exercises.

Body movement involves paying attention to what you feel in your body – versus what you think – and moving accordingly.

Some physical exercises may seem strange—stick your tongue out, wiggle your limbs, clenching and unclenching your first ones. Know this: doing something outside the norm can break a pattern and refocus your attention. Some of these techniques are also specifically designed to calm your nervous system, helping you move from fight-or-flight mode (sympathetic) to “rest and digest” mode (parasympathetic). But really, “any movement can be physical if you focus your attention on what you feel in your body as you move.” Sarah Warrenowner and author of Somatic Movement Center The secret to pain reliefWell+Good previously said.

So whether you want to do something low-key or get your physical ya-ya out, you have stress-relieving options beyond deep breathing. Here are some physical exercises worth trying:

1. 1 minute physical release

Does anxiety have you gritting your teeth and shrugging your shoulders? This physical manifestation of your emotions can make you feel even worse, or even give you headaches. Let this go! You only need sixty seconds in which to clench your jaw, relax your shoulders, wave your arms, roll your eyes, stick out your tongue, and—yes, breathe. Follow the step-by-step instructions for a physical release exercise here.

2. Physical yoga

This yoga practice might not seem like much movement, but trust us—you’ll be focusing on your body (and less on anxious thoughts). You will contract your muscles and then integrate how they feel. For example, diaphragmatic breathing is a core commitment workout and reduces stress in one. Here are five full body yoga flow moves for a relaxing and gentle workout.

3. Touch yourself and touch

Touching and rubbing your body can help muscles relax and send a signal to your brain that you’re safe and comfortable, according to the physical therapist and co-founder of Black girls who breathe Jasmine Marie. In Marie’s exercise tips for depression, she suggests rubbing your chest in circular motions “until the tension melts away.” You can also cover yourself with a blanket (or a weighted blanket) for an extra sense of security.

In addition to rubbing and feathering, you can also try a tapping method called Emotional Freedom Techniques (EFT). Some EFT research supports hitting strategic points on your body. It targets the same points as acupuncture to help you let go of the thoughts that are crowding your mind. Here’s how to try EFT tapping for yourself.

4. Walking

If you focus on putting one foot in front of the other, walking can be a moving meditation. Repetitive movements such as running can also Get the critical thinking areas of your brain quietreducing those anxious thoughts. Marie also suggests breathing through your nose and intentionally lengthening your inhales and exhales while moving for an extra meditative effect.

5. Physical shaking

There’s a reason you might have an instinctive urge to wave your arms or kick your legs when you’re stressed. “Shaking can activate our parasympathetic nervous system and signal our body to fully relax.” Jenelle Kimacupuncturist and author of Myung Sung: The Korean Art of Life Meditation, previously told Well+Good about shaking meditation for stress release. Just wiggling the fingers and limbs can feel great, but if you want more guidance, here’s a meditation you can follow to really help you let it out.

6. Running, jogging or other cardio

Doing regular cardio is a science-backed method for reducing stress over time. But it might make you feel good right now. After 30 minutes of heart-pumping exercise, those endorphins will be flowing. Here’s a 20-minute running workout for beginners if you don’t know where to start. Want to take stress relief to a whole other level? You could also try a shadow boxing workout.

7. Dance

Dancing has the same cardio benefits as walking or spinning, with an added dose of joy. “Studies have shown that music and dance are energizing primary reward centers in the brain”, founder of DanceBody Katia Price previously told Well+Good about the brain benefits of dance.

Here’s a joy-inducing dance workout to combat mental turmoil with an over-the-top sense of fun.

8. Shouting

Even if you can’t find a vent box nearby, screaming into the void can help release pent-up emotions. “This practice will help you remove the disturbance from your body, and you will often feel some relaxation in the body afterwards.” Rev. Connie L. Habash, MA, LMFTits author Waking up from anxietypreviously told Well+Good about trauma release techniques from the body. Simply put: If you feel like screaming, let it out.