Mind-Body

Practices
for Stress
Management
 Week 3 Schedule

11:00 AM – 11:15 AM 11:30 AM – 11:50 AM 12:00 PM – 12:30 PM

Recap of week 2 How does it reduce stress? Group Activity - Yoga

Overview of different mind-body

exercises and activities to reduce
Review of the mind-body connection stress

11:15 AM – 11:30 AM 11:50 AM – 12:00 PM

 Mindfulness involves being more aware of the present
moment

Focus on breathing, surroundings

Week 2 Recap
Helps to reduce stress, anxiety, negative emotions

Different mindfulness practices

Mindful
Meditation Gardening Deep breathing
observation
 Mind-Body
Connection
•How our thoughts, emotions, behaviors impact
physical health
•Brain is the body’s “command center”
•Hormones associated with emotions can also
impact physical health
• Heart rate, blood pressure, sleep, appetite, etc.

•Mind-body exercises reduce stress which can lead

to a healthier lifestyle

(Menezes, 2020)
How Does Mind-Body Help With Stress?

• Stress hormones release when body is believed to be in danger

• Adrenaline and cortisol
• Long-term effects of stress can cause health issues
• Weak immune system
• Digestive issues
• Headaches/migraines
• Heart disease
• Mind-body activities change the body’s response to stressors
• Promotes relaxation, lowers levels of stress and anxiety (Menezes, 2020)
(Hart, n.d.)
Yoga
• Most popular mind-body exercise
• Slow and controlled movements
• Focus on breathing
• Improve flexibility and reflexes which can improve sleep,
digestion, and mood
• Types of mind-body yoga
• Bikram – heated room, 100°F, detoxify body
• Iyengar – focuses on mind and spirit, uses props
• Kundalini – incorporates mantra meditation
• Kripalu – focuses on all yoga areas (breathing, poses, meditation)

(NU Online, 2020)

 Pilates Tai Chi

Controlled movements to work core • Slow movements

Improve flexibility
Focus on breathing
Improves circulation
• Focus on breathing and gentle
motions
• Improve energy and mood
• Relaxes the body, reduces tension

(NU Online, 2020)

 Additional Mind-Body Practices

Art therapy Acupuncture Qigong

Music Guided
Barre
Therapy Imagery

(Menezes, 2020)
References

• Menezes L. (2020). What is the Mind-Body Connection?

https://www.floridamedicalclinic.com/blog/what-is-the-mind-body-connecti
on/
• Hart, P. (n.d.). How Do Mind-Body Approaches Work?
https://www.takingcharge.csh.umn.edu/explore-healing-practices/mind-bod
y-therapies/how-do-they-work
• NU Online. (2020). Five Mind-Body Exercises to Reduce Stress and
Improve Health.
https://blog.online.norwich.edu/five-mind-body-exercises-to-reduce-stress-a
nd-improve-health