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You probably already know that high stress levels aren’t good for your health. In fact, it’s estimated that 75 percent of all doctor visits are linked back to stress-related conditions.

Stress itself can lead to weight gain, poor sleep and increased blood pressure - all which can cause a decline in heart health. But if you focus on the negative impact stress can have on your body that will just stress you out even more! It’s a viscous cycle. Let’s stop the madness right now and focus on what actually works when it comes to cutting down on stress.

Although stress will always be a part of life, it doesn’t have to overwhelm you. You may not be able to find more hours in the day to accomplish all that you need to do, but you can find five minutes. And in just five minutes, you can take action to reduce stress, boost your mood and improve heart health. And the best part is you can implement these easy strategies anytime, anywhere.

 

Three Easy Ways to Cut Stress in Under Five Minutes

Practice belly breathing

Visualize the last time someone cut you off in traffic. Your heart probably began to pound. You got angry. You could feel your blood pressure rising. Maybe you even yelled or gestured wildly at the other driver. This stress response may make you feel better in the moment, but in the long run it may be damaging to your health. When moments like this occur, try to take a step back and focus on one simple thing that can instantly calm you – just breathe. It may sound easy, but a few deep, controlled breaths can be all you need to reduce stress levels and return your heart rate to normal. 

The most effective form of breathing to reduce stress is called belly breathing. To practice this technique, place one hand on your stomach and the other on your chest. Take a deep breath in through your nose and focus on breathing into your belly rather than into your lungs. As you do this, you should feel the hand on your belly being pushed outward while the hand on your chest remains still. Hold the breath for two seconds and then slowly push all of the air out through pursed lips, like you were whistling. Anytime you feel stress starting to pile up, take a few seconds to take a few deep breaths and you will instantly feel more relaxed. 

 

Make your multivitamin a priority

No matter how healthy your diet may be, you may still fall short on consuming enough of every vitamin and mineral your body needs each day. Over time, this gap can lead to deficiencies, which can impact energy, mood and overall health. To prevent this, make sure to take a multivitamin each day in combination with a well-balanced diet. Although many multivitamins are available in the market today, only the Swisse Ultivite multivitamin has been clinically researched in over 13 published trials and shown to improve stress, energy and mood. Make it a priority to include your Men's or Women's Ultivite multivitamin as part of your daily routine. It doesn’t get any easier or faster to help improve stress than taking your Ultivite.

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Take time to stretch

Regular exercise is a great way to reduce stress and boost mood. However, even if you don’t have time to fit in a full workout, just the act of gentle stretching, such as practicing a few yoga poses each day, has been shown to reduce the stress hormone cortisol in the body. Get in the habit of stretching for a few minutes each morning and evening to help alleviate muscle tension, boost circulation and lower stress hormones.


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Study: https://www.ncbi.nlm.nih.gov/pubmed/28368782