Study stress: 10 relaxation exercises

Deadlines for homework, upcoming exams and then, of course, family and friends want to spend time with you: Every student knows the stress of studying. But it is possible to learn a healthy way to deal with stress – with these 10 relaxation exercises for everyday life.

#1 Meditation

Meditation is one of the most popular and easiest relaxation exercises. There are numerous meditation techniques: Kundalini Yoga, Zazen, Mantra Meditation, etc. But all together they have one thing in common: they are a method of deceleration, it’s about centering yourself and detaching from the hustle and bustle of everyday life. The ideal relaxation exercise, then, to counter stress.

We recommend this 10-minute-mindfulness-meditation for every day:

What you need: A quiet place

Duration: 10 minutes a day

#2 Yoga

Like meditation, Yoga has religious origins, but not in the Far East, but in India. Yoga relaxation exercises harmonize the body and mind, they provide good blood circulation, deep breathing and relaxation. Just like meditation, there are many Yoga practices and techniques. Try the ones that work for you!

We recommend this practice to get you started:

What you need: A yoga mat

Duration: 10 minutes a day

#3 Tai-Chi

Tai-Chi comes from China and is an art of movement. What is exciting here is that Tai-Chi is a mixture of relaxation movement, meditation and martial arts. It is about the free flow of energies. Tai-Chi is ideally practiced in nature and in a group. In this way, similar to dancing, it has the greatest effect against stress and for relaxation.

We recommend this exercise for beginners:

What you need: A quiet place in nature (forest, meadow, etc.)

Duration: 15 minutes a day

#4 Autogenic Training

Autogenic training is also called Guided Meditation or Self-Hypnosis. The goal is to put the body into deep relaxation by directing the thoughts. To do this, one assumes the so-called “cab driver posture”, in which the upper body is seated on a chair or armchair, slightly bent forward, and the head is lowered. The elbows are supported on the thighs. In multi-step exercises called the heaviness exercise, warmth exercise, heart exercise, etc., you relax deeper and deeper. In addition to relaxation, Autogenic Training also promotes concentration.

We recommend this exercise to get you started:

What you need: A place to sit (chair, armchair).

Duration: 15 minutes a day

#5 Progressive Muscle Relaxation

Progressive Muscle Relaxation is wonderfully easy to do. Relaxation comes from tensing and relaxing the muscles. In a set sequence, the muscles of the body are tensed and relaxed again. This results in deep relaxation – goodbye stress!

We recommend this exercise to get you started:

What you need: A quiet place

Duration: 20 minutes a day

#6 Qigong

Qigong is a form of meditation, concentration and movement. The goal is, to unite body and mind through specific breathing and physical exercises. Translated, Qigong means “Working On Qi”, the life force, that flows through the human being. With Qigong, this energy is directed into the right, healthy channels. It is therefore one of the most effective and popular relaxation exercises.

We recommend this program for beginners:

What you need: A quiet place

Duration: 30 minutes for the Qigong program

#7 Massage

Massages are a benefit for the body, which also has an effect on the mind. They are not just a luxury, that you should only treat yourself to in a wellness hotel, but a great relaxation technique for everyday life. Meanwhile, massages have also become inexpensive, so students can take advantage of such an offer.
Mobile massages provide additional flexibility. Depending on the tension, a back massage can already work wonders, a complete all-round massage relaxes the whole body and makes stress disappear. When choosing a massage offer, however, make sure that it is a reputable, certified masseur.

What you need: A quiet place, an average of 30 euros for 30 minutes of massage.

Duration: Varies depending on the massage

#8 Sauna

Going to the sauna is an excellent relaxation exercise. Sauna sessions provide better blood circulation, and the heat loosens the muscles. This in turn leads to relaxation of the psyche. The body’s defenses are strengthened, the heart is better supplied with oxygen, and the steam from the infusions makes it easier to breathe deeply. This all-round relaxation exercise is especially balmy during the cold season.

What you need: A bath or spa with a sauna

Duration: 15 minutes per sauna session

#9 Go for a walk

Walking is one of the simplest and at the same time most effective relaxation exercises for everyday life. Use it and go outside regularly. Gentle movement, fresh air, new impressions: All this will help you find clarity and relaxation. Walks in nature are ideal, and so-called forest bathing is particularly well-known in this context. Studies have shown that spending time in the forest lowers blood pressure, improves general well-being, reduces stress and has a deep restorative effect on body, mind and soul.

What you need: A quiet place

Duration: 10 minutes a day

#10 Meeting friends and family

Finally, we can meet friends and family again, which you should definitely take advantage of. We humans are social creatures, being with each other is existentially important for us to relieve stress. So organize regular game nights, get together to cook, go hiking, take a trip, etc. Spending time with friends thus becomes one of the most sustainable relaxation exercises.

What you need: Friends or social contacts
Duration: flexible

Tip: Combine different relaxation techniques

Meditate in the morning, go for a walk during study breaks, meet friends in the evening: Relaxation exercises can be optimally combined with each other. In this way, you create several islands of relaxation for yourself every day to get rid of stress, find peace again and again, and recover. With the relaxation techniques you can master your studies with ease and enjoy this great time. We wish you a lot of fun with it!

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