Anti-stress guide

May is the month of mental health. And a good reminder that self-care is not a luxury - it's necessary. Our anti-stress guide will accompany you on the path to more serenity, mindfulness and inner balance.

What to expect

Proven yoga and relaxation techniques that you can immediately integrate into your everyday life. Whether you're a beginner or an experienced yogi, this challenge is for anyone who wants to bring more calm into their life.

How it works

Daily 10-15 minutes just for you. Follow the guided exercises, feel how your stress level reduces step by step - and discover how much power there is in small rituals.

Are you ready? Start your personal anti-stress challenge now.

For acute stress and immediate calming

The 4-7-8 breathing technique is your emergency exercise for stressful moments. It activates your parasympathetic nervous system and signals to your body: "All is well."

How to do it:

1. Sit comfortably or remain standing
2. Place the tip of the tongue behind the upper incisors
3. Breathe out completely through the mouth (with a sibilant sound)
4. Close your mouth, breathe in calmly through your nose and count to 4
5. Hold your breath and count to 7
6. Breathe out forcefully through your mouth and count to 8
7. Repeat the cycle 4-8 times

When to use?

• Before important appointments or conversations
• For nervousness or restlessness
• Before going to sleep
• During the lunch break for regeneration

💡 Effect: 

Lowers cortisol within minutes, reduces heart rate, calms the nervous system, improves oxygen supply

For in between - directly at the workplace

Prolonged sitting leads to tension in the shoulders, neck and back. These gentle movements release blockages and bring fresh energy.

The sequence:

Shoulder circles (10x each)

• Slowly circle both shoulders backwards
• Then 10x forwards
• Feel how tension is released

Neck stretch (30-60 sec. per side)

• Tilt your head to the right side
• Left shoulder stays down
• Breathe deeply into the stretch
• Change the page

Seated twist (5 breaths per side)

• Sit upright, feet firmly on the floor
• Turn to the right, left hand on right knee
• Support your right hand behind you
• Turn a little deeper with each exhalation
• Change the page

Forward bend in a seated position (1-2 min.)

• Feet hip-width apart, knees slightly bent
• Bend forwards, upper body on the thighs
• Arms hanging loosely or clasping the elbows
• Relaxing the head and neck
• Breathe deeply into the lower back

💡 Effect: 

Relieves muscle tension, improves circulation, refreshes the mind, increases concentration

For mental clarity and inner peace

Meditation doesn't have to be complicated. This simple mindfulness exercise calms the mind and creates distance from stressful thoughts.

Instructions:

1. Sit comfortably - on a cushion or chair
2. Close your eyes or lower your gaze
3. Focus your attention on your natural breath
4. Observe how the air flows in and out
5. When thoughts come (and they will!):Notice them without judgementSay inwardly "thought "Gently return to the breath
6. Optionally count the breaths from 1-10, then start again at 1

Tip for beginners: Start with just 3 minutes. Quality is more important than duration.

When to practise?

• In the morning after waking up
• During the lunch break
• Before going to bed
• Whenever you feel overwhelmed

💡 Effect: 

Reduces thought carousel, improves focus, lowers stress hormones, promotes emotional stability

For deep regeneration and nervous system reset

Restorative yoga is the opposite of performance. It is about letting go, being and regenerating. The "legs against the wall" position is particularly powerful.

Setup:

1. Place your mat upright against a wall
2. Sit sideways to the wall, hips close to it
3. Swing your legs up against the wall while lying on your back
4. Push your buttocks as close to the wall as possible
5. Legs are stretched, arms lie at the side with palms facing upwards
6. Optional: Bolster under the lower back for gentle backbends
7. Apply eye pillow
8. Stay 10-20 minutes

What happens in the body:

• Lymphatic fluid flows back to the heart
• Legs are relieved (perfect after long periods of standing/sitting)
• Parasympathetic nervous system is activated
• Blood pressure drops
• Mind comes to rest

Tip: Set a timer so that you can really let go.

💡 Effect: 

Regenerates the nervous system, relieves chronic fatigue, improves sleep quality, reduces leg oedema

For better sleep and ending the day

A conscious evening ritual signals to your body: the day is over, now you can let go. This routine optimally prepares you for restful sleep.

Your ritual:

Step 1: Body scan (5-10 min.)

• Lie on your back, legs stretched out
• Arms at the side, palms up
• Wander through the body with your attention:Feet → lower legs → thighsPelvis → abdomen → chestHands → forearms → upper armsShoulders → neck → face → head
• Perceive sensations: warmth, cold, tingling, heaviness
• Breathe into areas that feel tense
• Allow every part of the body to become heavy

Step 2: Gratitude practice (2 min.)

• Take a journal to hand
• Write down 3 things you are grateful for today
• They don't have to be big: a cup of tea, a smile, a ray of sunshine

Step 3: 4-7-8 Breathing (3 rounds)

• As described in exercise 1
• Only 3 cycles are enough for sleep

Bonus: Create a relaxing atmosphere

• Dim the light
• Light incense sticks (lavender or tulsi)
• Put your mobile phone in another room
• Keep the room cool (16-18°C is optimal)

💡 Effect: 

Improves sleep quality measurably, shortens the time it takes to fall asleep, processes the day emotionally, promotes gratitude