6 easy steps to stress relief by sfal foundation

Presents
based on BYTEs by SFAL Foundation
(Breathing and Yogic Techniques & Exercises)
www.StressFreeEducation.org

What is Stress?
"Stress" is when everything seems to have become too much, you feel
overloaded and cannot cope with the pressures placed upon you.
Stress can cause serious illness if it isn't addressed.
Common Symptoms of
Stress include:
• Fast heartbeat
• Headache
• A stiff neck and/or
tight shoulders
• Back pain
• Fast breathing
• Sweating
• An upset stomach,
nausea, or diarrhea.

Three Types of Stress….
Physical Stress is
due to -
• work load more
than our body
can handle
• long sitting or
standing hours
• health problems
etc.
Mental stress is
caused because of
our desire -
• to meet the
work deadline
efficiently &
productively.
• To complete work
with perfection
etc.
Emotional Stress is caused-
• due to our efforts to
maintain relationships
with people whom we
love & care for.
• when we try to adjust
with friends, colleagues
or relatives who do not
cooperate.
• when we see our loved
ones in problems etc.

6
Steps
to
B.Y.T.E. Breathing & Yogic Techniques/Exercises
To get relief from Stress, SFAL Foundation has discovered
short and easy B.Y.T.Es that -
• increase efficiency
• boost confidence
• help make effective decisions
• anticipate problems in ahead
Stress
Relief

6 Steps to Stress Relief
STEP 1: Make a list of jobs or activities
which are causing stress to you…
STEP 2: Develop Power of Discernment &
Problem Anticipation using Yoga Techniques to plan
& prioritize your list of jobs more productively.
STEP 3: Distribute jobs in the list into 3 categories:
"Must Do", "Nice to do" or "Not so Necessary"
STEP 4: Plan Schedule only for "Must Do"
& "Nice to do" jobs.
STEP 5: Enhance your efficiency &
productivity while working using SFAL BYTEs.
STEP 6: Introspect daily Successes
& Failures with Positive Attitude &
make a new plan if required.

Step 1 Make a list of jobs or activities which
are causing stress to you…
List of Jobs:-
• Drink a glass of water
empty stomach in the
morning.
• Switch of the fan & light
before leaving the room.
• Reach & leave work place
on time.
• Submit application form on
Wednesday
• Talk politely to kids.
• Control Anger
• Have dinner with family
• Buy grocery & so on…
These activities/jobs may be as simple as forgetting to drink water
or switching off light on time or as complicated as working with an
arrogant boss or making a teenager listen to you.

Step 2
Develop Power of Discernment &
Problem Anticipation
using Yoga Techniques to plan & prioritize
your list of jobs more productively.
Enhance your decision making
power by doing the following and then plan
& prioritize your list of jobs & activities.
1. Do Mind Controlling Technique (MCT) –
Rub the Third Eye Point gently with the
middle finger clockwise 5-7 times and
concentrate on this point for 40-60 secs
2. Rest your forehead for 2 minutes either
on carpet in Shashakasana
or on desk.
3. Breathe in (deeply) lots of positive
energy thinking that you are blessed with
the power to take correct decisions &
breathing out all fear & disbelief while
sitting straight. Do this 3 times.

Step 3
Distribute jobs in the list into 3 categories:
"Must Do",
"Nice to do" or
"Not so Necessary"
While planning, you can decide on these categories based
on the answers to following questions for each job:-
• Please try to minimize “Must do”
category and if there is less time then
try to move a few of “Nice to do”
jobs to “Not so Necessary” category.
• If you are left with time then you can
choose from “Not so Necessary”
category also.
Why
am I
doing
this
work?
Is my action
or work doing
any good to
anybody?
If its not
doing any
good, why
should I do it?
If its doing good
to me or others,
how should I
improve upon it?
New Job List
“Must to Do” Jobs
1. Application
2. Buy Grocery
3. ………
“Nice to Do” Jobs
1. Dinner with
family
2. …….

Step 4 Plan Schedule only for
"Must Do" & "Nice to do" jobs.
• While planning the schedule,
 keep margin to compensate for unavoidable
delays &
 keep room for relaxation.
• Also it is a good idea to take help of others for
completing these “Must do” & “Nice to do”
jobs.
• Using reminders on your phone to remind you
about your scheduled jobs.
• For setting an alarm in your brain for not
missing out one or more important jobs, while
rubbing the Third Eye Point with the middle
finger, think about them for 20-30 secs.

Step 5 Enhance your efficiency & productivity…
SFAL Foundation has discovered short & easy to
do Yoga & Breathing Exercises to -

 Sit comfortably with eyes closed
& hands in Gyan Mudra.
 Take a deep breath
and think POSITIVE about
your capabilities & the reason
why you are doing this work.
 Then breathe out all the
negativity.
 Do the above breathing exercise
2 more times before beginning
your work.
 This technique will motivate you
and also empower you with
patience & perseverance.
Gyan Mudra
Why is
this job
important
to me?
How will I
benefit myself
or others by
doing this job?
How happy
I or my
loved ones
would feel
If I do this
job?
Taking interest in our work increases
efficiency & Productivity.
Deep
Breath
Breath
out to
release
negativity
Step 5 - Enhance your
efficiency & productivity…

Step 5- Enhance your
Mindfulness is the ability to
intentionally pay attention to the
present moment without any filters of
judgment. This means less distraction
& more productivity in present.
Keep tongue as
if when about
to say “T”
To be mindful while working, studying, teaching, playing, listening, creating etc.,
 Keep the tongue touching the roof of the mouth
gently as if when about to say “T” and then close the
mouth whenever possible and as long as possible.
Then, close
your mouth.
 Keep back
straight
whenever
possible to
work
mindfully.

Before starting to work or
while working you can use one
or more of SFAL BYTEs to
increase positivity, confidence,
memory power &
concentration. Some BYTEs are
given here -
Click on the following links to watch video for
• Concentration Improvement Technique (CIT)
• Mind Controlling Technique (MCT)
• Positive Reinforcement through Normal
Breathing (PRN)

We get physical stress due to
• work load more than our body can handle
• long sitting or standing hours
• health problems etc.
Get Relief from Physical Stress by
 doing Yogasanas e.g. -
 using one or more of the SFAL BYTEs given as follows-
Surya Namaskar
-full body stretching
Pad Paschimotan Asana
-back stretching & relaxation
Tadasana
-full body
stretching

Brain Relaxation Technique (BRT)
- Relaxes and empowers all the lobes of the brain
How to do BRT?
1. Sit straight in a comfortable position.
2. While taking a deep breath, stretch both arms
straight above the head.
3. While breathing out, bring the arms down and
gently press the Top of the head (Parietal Lobe).
4. Repeat the above for
• Forehead (Frontal Lobe),
• Back of head (Occipital Lobe)
• Above neck (Cerebellum)
• Right side of brain (Right Temporal Brain)
• Left side of brain (Left Temporal Brain)
While Breathing in Deeply
Parietal
Lobe
Temporal Brain
Occipital
Lobe
Cerebellum
While
Breathing
out
Frontal
Lobe

Mind Relaxation Exercise(MRE)
 keep you fresh while working and increases concentration.
 get relief from weakness of eyes, eye strain, neck pain, stiff neck, headache,
heaviness in the head or giddiness, depression, stress, anxiety, insomnia,
exhaustion, burnout.
How to do MRE?
1. Sit straight in a comfortable position.
2. Relax your shoulders and keep your eyes open throughout
the exercise.
3. While breathing in slowly move your head & neck
backwards. Then while breathing out move your head &
neck forward slowly so that the chin touches the throat.
Please do not give any jerks. Do this 3-5 times.
4. Now turn your head slowly towards left and then right
with open eyes for 3-5 times breathing normally.
5. Next, move your head left & right 3-5 times.
6. Next, relaxing your neck & head move it slowly round and
round clockwise 3-5 times and then anticlockwise 3-5
times. Try to touch your shoulders with ears.

Acupressure points for stress relief
• anxiety
• exhaustion
• burnout
• headache or heaviness in the head,
• neck pain and stiff neck
• insomnia
• relieving eye strain
These points are located at one
finger-width below the base of the
skull on each side, on the
prominent neck muscles located
1/2 inch out from the spine.
Just press these acupressure
points for a couple of minutes
daily for several weeks.

Meditation for Relaxation of our body –
 While standing or lying down stretch your full body for 1
minute, your arms, legs, neck, back etc. everything should be
stretched.
 Sit or lie in a comfortable posture, close eyes and observe
your body getting relaxed starting from the toes to the head.
 Next, observe and count your full breath (air going in and out)
for 5 or more breaths.
For Videos of Stress Free Seminars & Other Stress Relieving Exercises, visit:
StressFreeEducation.org

Whenever you get Mental Stress -
1. Rub the Third Eye Point with the middle finger clockwise
5-7 times and concentrate on this point.
2. Then while taking several deep breaths for 2-3 minutes and thinking positive,
keep hands in one of the following Mudras based on your Mental State-
and breathe in positivity-
I am happy,
I am peaceful
I am relaxed…
Breathe out Negativity.
I am energetic, active,
enthusiastic, full of
memory power …
I am stress free, fearless,
peaceful, full of power to
make productive decisions…
Practicing your relevant Mudra for 20-30 minutes daily will help you a lot. This can
be practiced even while watching TV, reading, relaxing etc.
Tension, Irritability
or anger ? Keep
hands in Prana Mudra
Lethargy, Sleepiness,
Tiredness or forgetfulness?
Keep hands in Gyan Mudra
Anxiety, Restlessness, Fear
or Indecisiveness? Keep
hands in Vayu Mudra

We get Emotional Stress, when for our misery, distress,
sadness, failure or shortcomings –
1. We blame ourselves & our destiny...
To get over this, Connect to & Love your Inner Self -
Take a deep breath & while holding breath for a few
seconds, hug your real inner Self who is Perfect, Happy,
Healthy, Truthful, Positive, Confident, Equanimous,
Creative, Loveable, Energetic and is always with you.
You can repeat this exercise several times in day or night.
2. We blame others or condemn the undesirable circumstances
that we have…
To get over this, develop Positive Attitude towards Others
When you feel Emotional Stress –
Gently touch the center point of
the breast bone with left hand for
40-60 secs and think positive.
  
The Greatest Weapon against
Stress is our ability to choose
one thought over another.
-William James

Positive Attitude towards Others (PAO)
Whenever negative thoughts demoralize you…
Step1 : Keep hands in Prana Mudra.
Sing
by clicking
here to
feel happy
& Relaxed

Take out time to relax
while working…
Relax…
Refresh…
Revive…
Relaxed Mind is a
“Your mind will answer most of the
questions if you learn to relax and wait
for answer.”
-William S. Burroughs
Relax for 10-15 minutes after
every 2 hours of work
You can relax by doing –
• Meditation
• Listening to or playing music
• Playing indoor/outdoor
games
• Reading books
• Doing art & craft
• Observing the nature or its
pictures/videos
• Taking a walk
• Pursuing some hobby
• Positive Imagination
• Creating poems, stories etc.

Step 6:
Introspect daily Successes & Failures with Positive
Attitude & make a new plan if required.
Put in your best
to work
successfully, but
if not
successful, think
that you are
being blessed
with another
opportunity to
plan your work
more
creatively.
 Gently Rub the Third Eye Point and
concentrate on this point for a minute
or so and then analyze your successes
and failures.
 Honestly introspect what you did right
& what needs improvement.
 Note down areas of improvement &
learnings.
 Make plans in the morning to improve
upon your areas of improvement.
 If required, make changes in your
"Must Do" List and your schedule to be
able to get relieved of work stress.
For making any new plans or revising your plans please follow STEP 2
onwards to empower your decision making power.

Thank you…

6 easy steps to stress relief by sfal foundation

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