Life can be… a lot. Between work, family, endless notifications, and the unpredictability of life in general, it’s no wonder many of us walk around feeling stressed, anxious, or just plain fried. But here’s the good news: you don’t have to feel stuck in that overwhelmed state. One of the most powerful (and accessible) tools we have to manage stress and anxiety is exercise.
Yes, moving your body does more than just keep your heart healthy or your muscles strong, it also has a powerful effect on your brain and your nervous system.
How Exercise Helps Manage Stress and Anxiety
When you exercise, your body releases endorphins—those “feel good” chemicals that help elevate mood and reduce the perception of pain. At the same time, physical activity helps lower levels of the body’s stress hormones, like cortisol and adrenaline. Think of exercise as a natural reset button for your nervous system.
Plus, regular movement can help improve your sleep, sharpen your focus, and give you a greater sense of control—all things that tend to go out the window when anxiety kicks in.
What Kind of Exercise is Best?
You don’t need to train for a marathon or join a boot camp to feel the mental health benefits of movement. In fact, gentle, consistent exercise is often just what the body and mind need. Here are a few options that can help:
1. Walking
It sounds simple, but a brisk 20-30 minute walk, especially outdoors, can do wonders for your mood. The rhythmic movement, fresh air, and change of scenery all work together to calm the nervous system.
2. Yoga
Yoga is a great way to combine movement with mindfulness. The focus on breath, body awareness, and slow, controlled movement helps bring you into the present moment, right where anxiety has a harder time creeping in.
3. Strength Training
Lifting weights or doing bodyweight exercises like squats or planks can give you a sense of power and accomplishment. Building physical strength often translates to feeling mentally stronger and more capable in everyday life.
4. Dancing
Yes, really. Throw on your favorite playlist and move however you want. Dance releases endorphins helps release tension, and, honestly, it’s just fun.
The Power of Diaphragmatic Breathing
Now, let’s talk breath. Specifically, diaphragmatic breathing, also known as belly breathing. It’s simple, free, and incredibly effective at reducing stress and regulating the nervous system.
What Is Diaphragmatic Breathing?
It’s a way of breathing that engages your diaphragm (the dome-shaped muscle beneath your lungs). Instead of shallow breaths that stay up in your chest, diaphragmatic breathing draws the breath deep into your belly.
Here’s how to try it:
Sit or lie down in a comfortable position.
Place one hand on your chest and one on your belly.
Inhale slowly through your nose, letting your belly expand like a balloon.
Exhale slowly through your mouth or nose, letting your belly fall.
Try for a few minutes, focusing on slow, steady breaths.
Why It Works
Diaphragmatic breathing activates your parasympathetic nervous system, the “rest and digest” part of your nervous system that helps calm the body after stress. It lowers heart rate, reduces muscle tension, and brings a sense of calm and clarity.
But that’s not all; it also works your core. Deep breathing strengthens your diaphragm and engages your transverse abdominis, one of the deep core muscles that helps support your spine and posture. It’s a win for both mental and physical health.
Final Thoughts
You don’t need to overhaul your life to start feeling better. Even small steps like walking more, stretching in the morning, or taking five minutes to breathe deeply can have a big impact. At Marko Physical Therapy, we believe in treating the whole person—body, mind, and spirit. If stress or anxiety is affecting your movement or your quality of life, let’s talk. We’re here to help you move forward, one breath and one step at a time.
Make an appointment today with a physical therapist. We have in-person and telehealth appointments available.
A physical therapist can help you Restore Your Body!
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