Chronic stress is one of the leading risk factors for heart disease, sleep disorders, depression, and a weakened immune system. In an increasingly fast-paced world, the ability to actively switch off becomes a crucial health skill.
What happens in a state of stress?
When stressed, the body releases adrenaline and cortisol. The heart races, breathing quickens, muscles tense – the body prepares for fight or flight. The problem: In everyday life, there's neither. The stress remains stored in the body – as chronic tension.
Acupressure: Releasing stress from the body
The acupressure mat directly activates the parasympathetic nervous system – the counterpart to the stress mode. After just a few minutes, cortisol levels measurably decrease, muscles relax, heart rate and breathing frequency reduce. 15–20 minutes on the mat after a stressful workday can significantly accelerate the transition from "tension" to "recovery."
Progressive Muscle Relaxation (PMR)
In PMR according to Edmund Jacobson, muscle groups are consciously tensed and then released. Becoming aware of the difference between tension and relaxation trains the ability to let go. 20–30 minutes per exercise, ideal for beginners, recognized by health insurance companies (§20 SGB V).
Autogenic Training
In Autogenic Training according to J.H. Schultz, one enters a deep state of relaxation through autosuggestion. Formulas like "My arm is heavy" or "My breath flows calmly" train the autonomic nervous system. Effects appear after 3–4 weeks of regular practice (10–15 minutes daily). Also recognized by health insurance companies.
Breathing techniques for immediate stress reduction
The simplest method: 4-7-8 breathing. Inhale 4 seconds – hold 7 seconds – exhale 8 seconds. Three rounds measurably reduce stress levels within 5 minutes. Works in the office, before sleeping, or in any high-pressure situation.
What really helps: The combination is key
No single method works equally well for everyone. The best approach is to combine: daily acupressure (body level) + weekly PMR or Autogenic Training (deep relaxation response) + breathing techniques for acute stress situations. This way, you systematically build stress resilience.
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