Regular exercise decreases the buildup of cortisol. A German study of cancer patients hospitalized for chemotherapy revealed that those who exercised for 30 minutes daily had significant improvement in several measures of psychological distress as compared to control group who didn’t exercise.

Exercise can help with the stress associated with menopause as well. A study in Thailand reported that postmenopausal women who completed a 12 week aerobic exercise program of 40 to 50 minutes twice a week had improved scores when tested for psychological stress.

Physical exercise helps stress by increasing the production of stress-reducing neurotransmitters. In an Australian study of 60 male university undergraduate students, 10 weeks of aerobic exercise resulted in healthier responses to acute mental stress compared with other students who did no exercise.

Exercise directly inhibits the stress response, particularly if the exercise is moderate to vigorous. Working out is one of the most effective ways to achieve stress relief and getting into better physical shape makes you feel better both mentally and physically.

Qigong

Qigong is a type of traditional Chinese medicine (TCM) that is over 5,000 years old. There are two main types of Qigong: internal and external. Internal Qigong is a self-directed practice that engages people in their own health and well-being with the use of meditation, movement, and sounds. External Qigong is performed by a practitioner who uses their hands on a patient with the aim of healing.

A number of studies have shown that Qigong helps to reduce psychological stress. In one study, Qigong improved the symptoms of psychological distress in chemotherapy patients.

A Swedish study of computer workers demonstrated that Qigong reduced noradrenaline excretion (a measure of stress), and influenced the heart rate and temperature, indicating reduced activity of the sympathetic nervous system. The researchers concluded that Qigong exercise had significant stress reducing capabilities.

One of the most attractive aspects of Qigong is that it can be done by almost anyone in a wide variety of settings, including at home.

Tai Chi

Like Qigong, Tai Chi is a TCM practice that has been practiced for over centuries. Practicing Tai Chi is related to improvements in mental health, emotional well-being, and stress reduction. As a martial art, Tai Chi is a mind/body technique that increases concentration and reduces stress by producing a feeling of calm.

In a controlled trial at La Trobe University in Australia, Tai Chi practice and meditation resulted in significant biochemical and psychological improvements in the response to a stressful experience.

A German study of Tai Chi practice over 18 weeks with young adults measured blood pressure, heart rate, saliva cortisol, and perceived stress. The researchers reported a significant decrease in perceived mental stress as well as marked improvements in general health, social functioning, vitality, and psychological well-being.

A study at Stanford University examined Tai Chi as an intervention among patients with cardiovascular disease. Participants attended a 60-minute Tai Chi class three times per week for 12 weeks. Researchers concluded that the Tai Chi regimen improved psychosocial measures and induced a relaxation response.

Yoga

Yoga, developed some 5,000 years ago, is recognized as a comprehensive form of mind-body medicine. Research has shown that the physical postures and breathing exercises of yoga can improve muscle strength, flexibility, blood circulation, oxygen uptake, and hormone function. Additionally, the relaxation induced by meditation alleviates stress by stabilizing the nervous system.

Science has extensively studied the mechanisms by which yoga reduces stress and enhances well-being. Studies have shown that yoga and yogic breathing are unique methods for balancing the autonomic nervous system and influencing psychological and stress-related disorders.

A study at Columbia College of Physicians and Surgeons found yoga to be a beneficial, low-risk, low-cost adjunct to the treatment of stress, anxiety, PTSD, depression, stress-related medical illnesses, substance abuse, and rehabilitation of criminal offenders. The study concluded that yoga techniques enhance well-being, mood, attention, mental focus, and stress tolerance. The study’s authors said "Proper training by a skilled teacher and a 30-minute practice every day will maximize the benefits. Health care providers play a crucial role in encouraging patients to maintain their yoga practices."

Another study revealed that the physiological benefits of yoga help yoga practitioners become more resilient to stressful conditions and reduce a variety of important risk factors for various diseases, especially cardio-respiratory diseases.

Yoga has many different styles, some of which are low impact and others of which are more intensive, making it appropriate for people of all ages.

References
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