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Let's Release Our Stress

Yvette Bernosky B.Ms, C.P.T

Executive Business Coach - Tony Robbins - Madanes

A businessman stood out amid busy crowds walking the streets of New York City. He was dressed sharply in a suit and tie, carrying his briefcase as he made his way to work through the hustle. Suddenly, he stopped dead in his tracks, set his case on the sidewalk, and began doing Tai Chi for the next thirty seconds. It all took place quickly as he gathered his belongings and continued on his way.

Hearing this story, I thought about the daily impact of being bombarded with stress. 

Stress may manifest in our lives through toxic relationships, unhealthy work environments, pressures we place on ourselves, or an unhealthy intake of daily news. 

Unhandled stress diminishes our health, rearing its ugly head as disease, mental health issues, destructive coping mechanisms, and even pain. 

At a recent convention, I was intrigued by the positive effects of moving meditations, breathwork, and myofascial release on combatting stress.  

Moving Meditations  

This program was created by Jani Roberts and fascinated me. Seated on the floor, we began a moving meditation to music focusing on gratitude and appreciation. We gently swayed from side to side, moving our arms and legs. We became more energetic with the choreographed movement patterns, releasing our chi energy and bringing us into a positive mental space. You couldn’t help but smile. After that, each song correlated with emotions we experience, such as frustration, doubt, and confidence. Taking this class, I experienced firsthand how good it feels to release stress and become grounded through physical movement, just like the sharp-dressed businessman walking the streets of NY. 

Box Breathing 

Our breath is our life force, and scientific research has proven its instantaneous calming effect on our nervous system. While there are many powerful breathing techniques, box breathing is effortless. 

  • Breathe in through your nose for a four count. 

  • Hold that breath for a four-count. 

  • Exhale for a four-count 

  • Repeat three to four times 

As I work with clients using breathing techniques, I encourage them to queue into the calming sensations they begin to feel through their body and mind. As I have practiced breathwork frequently, this is a go-to I can pull out of my back pocket, stop what I am doing at any moment, and diffuse any stress right at the onset.  

Myofascial Release 

When we experience stress, we tend to tense up. We may carry the tension in our upper back by wearing our shoulders as earrings, across our foreheads, or collapsing our postures. With repetition, we tighten the fascia within our bodies. Fascia is the connective tissue surrounding our muscles, organs, and bones. Tightened fascia can cause pain and restrict movement, which causes more physical and psychological stress.  

Releasing fascia can be done in several ways. 

  • Foam rolling

  • Massage sticks 

  • Trigger points

Additionally, seeking a therapist specializing in myofascial release is a great option.

No one is exempt from stressors in life, and self-care is the key to our well-being and society as a whole. As we learn to diffuse our stress, we shift our energy, and that my friend is good for everyone.   

My best to your health and wellness,


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