Reduce Stress & Improve Health

A Closer Look at Stress & how Natural Supplements & Relaxation Techniques can assist you.

Stress is a widely used word in today’s society and studies have proven that it is responsible for causing many “diseases” in the body. It affects nutritional needs, the immune system and it causes Hormone imbalances. Stress increases the body’s caloric needs by up to 200 percent. It can also increase the body’s need for protein from 60 – 500 percent. The demand for Vitamin A increases, while the body is trying to maintain healthy skin and mucous membranes. Vitamin C diminishes with stress and it impairs the immune system from working efficiently, Thiamine Riboflavin, Niacin and Zinc are all depleted as well. Stress also contributes to weight gain, as research has determine that when there is indeed a connection between the two.

How to Reduce Stress

We all need to focus on reducing stress to keep your body and your mind healthy and functioning optimally. There are many simple effective ways that you can reduce your Stress & Anxiety levels by being active and exercising, by getting adequate amounts of sleep and by eating healthy. It is important to also avoid excessive amounts of caffeine. All of these will help to reduce the production of Cortisol, which immediately improves our mood and improves our self-esteem. 

Learning the following Relaxing Techniques are so simple, you can choose whichever techniques that you enjoy doing the most and then do them daily. We have included videos at the bottom of this page to teach you and guide you on all of these techniques explained here.

Self-Care is important for your Mental & Physical Health and for your Happiness

Calming & Relaxing Music

Listening to music can have a tremendously relaxing effect on our minds and bodies, especially slow, quiet classical music, it produces the same impacts of meditation, by allowing you to be transported by the sounds and calming your thoughts and your mind. This type of music can have a beneficial effect on our physiological functions, slowing the pulse and heart rate, lowering blood pressure, and decreasing the levels of stress hormones.

Guided Meditation

Restore your mind, calm your senses, and allow yourself to arrive in peace with everything that has been bothering you. Listen to the calm relaxing nature sounds and music, and then watch all stress & anxiety, melt into a perfectly balanced state of mind. 

Walking Meditation –  walking is very relaxing, you meditate as you focus on your breathing, your strides and the rhythm of your steps. As you walk you will feel your body becoming energized as your muscles move, and you enjoy being outdoors in nature. Just like any other cardiovascular activity, brisk walking also boosts the production of stress-busting endorphins. This, then in turn, reduces the stress hormones and alleviate any signs of depression. By opting for regular walking exercise you can improve your mood and even increase your self-esteem. 

Walking is the simplest and most effective way to keep ourselves healthy and fit. All we need is comfortable clothes and good shoes to walk. Walking helps to reduce the risk of chronic diseases. We invite you to view the video at the bottom of this page showing some of the great health benefits of Walking.

Yoga Meditation Practice –  Yoga has long been known to be a great antidote to stress. Yoga combines many popular stress-reducing techniques, including exercise, stretching and learning to control the breath, clear the mind, and relax the body. As yoga becomes increasingly popular, more and more people are discovering the benefits this ancient practice brings to their stressful lives. Establishing a consistent yoga routine is the best way to experience the difference yoga can make.

Breathing Meditation –  controlled breathing while you are listening to relaxing music, or when you are just sitting alone in a quiet room, helps your body to slow down and get into a calm state.

Breathing technique – Sit up with your back straight, or sit in the position shown in picture above, on the floor with your legs crossed, now place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe. Breathe in slowly through your nose. Pause for a count of three, now Breathe out slowly through your nose. Continue to breathe deeply in and out for one minute, pausing for a count of three after each inhalation and exhalation.

Relaxation Response – the reason why you feel calm and relaxed after you do any of these relaxation techniques – is because there is a relaxation response in your body – these calming techniques cause your body to release chemicals and brain signals that make your muscles and organs slow down and increase blood flow to the brain, this puts your body and your mind into a relaxed state.

We hope these stress relieving techniques help you find a relaxation routine that suits you so that you will continue to practice it each day.

We have included all of these Relaxation Techniques for you to try, including Calming Music videos for you to listen to and watch at the bottom of this page with beautiful natural scenery. We have also included a few basic Guided Meditation sessions, as well as some basic Yoga Classes. All of these help you to focus relaxing breathing techniques and to help you to learn how to be calm, clear your mind, reduce your Stress levels and help you to have a positive mindset.

Learn how to be Strong during Hard Times, your toughest times can strengthen you.

Body Sculpt Doc Healthy Lifestyle is about teaching you how to nourish your body the right way, through Healthy Nutrition and Natural Supplements, and encouraging you to take care of your body & your mind. 

Eating Healthy is very important to help your body manage & cope with Stress.

 Natural Supplements for Stress

If you are experiencing Anxiety & are feeling Stressed during this Stage of your Life we recommend that you take Natural Effective Supplements that we recommend for you to assist you with feeling calmer. 

Stress Relief Techniques to learn & practice – Calming Music, Meditation, Walking & Yoga

Walking is the simplest and most effective way to keep ourselves healthy and fit.

Calming & Relaxation Techniques

Here are some Calming music videos for you to watch and listen and to Enjoy ! We recommend that you listen with earphones or headphones. We recommend that you first listen to the calming music videos and then make quiet time alone to do the guided meditation. We have included an effective 10 minute “Meditation for Relaxation” and a 10 minute “Morning Meditation to start your day with Positive Mindset”, and a 16 minute “Peace & Acceptance” Meditation for you to do to calm your mind, as well as 2 guided Meditations for Inner Peace & Calm, and Taking Care of Yourself, Self-Love. Then we have some basic Yoga Practices for you to enjoy.

Calming & Relaxation Music

Beautiful relaxing music (“Thoughtful”) composed by Peder B. Helland. This peaceful piano, cello and guitar music works perfect as background music while you relax, study, sleep, meditate, focus, work, do yoga or get a massage

Guided Meditation

Finding a quiet space to sit in peace, stillness, and with yourself to meditate can easily be one of the most beneficial gifts we can give to ourselves. A regular practice can shift the way you feel, the energy in your body, and your entire human day to day experience.We encourage you to now find a quiet space for yourself to do the following Calming Meditations, we recommend that you use headphones or earphones. We recommend that you do these basic Meditation sessions, starting with this first one here below.

Meditation For Relaxation ♥ 10 Min Of Peace, Calm, & Tranquility

This 10 minute guided meditation below is for positivity is the perfect way, to welcome peace, focus, and a positive mind. Let go of anxiety, fear and worries and reset with healing energy for productivity and a perfect day (Boho Beautiful).

Guided Meditation For Powerful Positivity ➤ Peace, Focus, & A Positive Mind In 10 Minutes

This 15 minute guided meditation below, is to clear and calm the mind is a perfect powerful practice for beginner & experienced meditation practices. It is perfect tool to help cope with the uncertainty of this Covid19 pandemic, to ground and rebalance yourself and your constant wandering mind. This easy guided meditation is perfect for anyone that is needing some positivity and calm during these uncertain times. It is time to let go of the negativity, stress, anxiety….whatever is holding you back in your life (Boho Beautiful Channel).

15 Minute Guided Meditation | Clear & Calm The Mind In Uncertain Times

Listen to this guided meditation every morning and set your day and mind up with the perfect kick start. This 10 minute mindful meditation will give you the mental clarity and space necessary to ground yourself with beautiful focus and set your day on the perfect track for success and fulfillment (Boho Beautiful Channel).

The next Calming “Peace & Acceptance” Meditation is to help you to focus on learning how to be calm and to find peace (Boho Beautiful channel).

This is a guided meditation to help you calm the sense of being overwhelmed and find peace from within. This meditation will help you nurture yourself with unconditional love and compassion (Mindful Movement channel).

This guided meditation will take you on a journey of relaxation. Fill yourself up with love and Self-love. It will reduce your stress level, as well as improve your overall health and well being when practiced regularly (Mindful Movement channel.

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This is a easy quick morning yoga routine that you can do anywhere, even in bed! Its the perfect way to start your day. This 5 min sequence will get your blood pumping, wake up your nervous system and help you get out of bed with ease and joy.

This 5 minute miracle class will help you clear your head, calm the body and let go of any tension or stress that you’ve been carrying through your day. This is a beginner yoga class that will release tension from the hips, back and shoulders and it can be done anywhere even in your own bed

This 20 min easy yoga class is intended to stretch and relax your entire body. Moving through gentle postures, this class is intended for anyone that is looking for a peaceful and relaxing way to end or start their day.

A 10 minute easy yoga flow that will help you find more balance and peace within your mind. This a yoga class that is geared towards all levels and can be done in the morning to clear and prepare your mind for the day to come, in the evening after a stressful day, or anytime you’re feeling overwhelmed and need to reset.

Practice these relaxation techniques daily and maintain a positive mindset, focus on your physical and mental health. We are here to assist you with all aspects of your Health – Body Sculpt Doc.

If you enjoy these videos that we have provided then we recommend that you subscribe to them on you tube so that you can save them and other videos to your phone or laptop and then watch them whenever you feel like relaxing, the calming music (video 1, 2, 4 & 5) is by Peter B. Hellard is the “Soothing Relaxation” channel, the 3rd calming music video is by “Sleep Easy Relax -Keith Smith” channel, and 4th calming music video is “Music by Paul Collier” Channel. The Guided Meditation sessions and Yoga are by “Boho Beautiful” channel, we do recommend this youtube channel for meditation & Yoga. There are also 2 Guided Meditations which are done by “Mindful Movement” channel which are very effective for relaxation.

Believe in Yourself – We want to leave you with this encouragement, be positive and listen to this beautiful song and Believe in Yourself.

Body Sculpt Doc Healthy Lifestyle is about teaching you how to nourish your body the right way, through Healthy Nutrition and Natural Supplements, and encouraging you to take care of your body & your mind. 

Eating Healthy is very important to help your body manage & cope with Stress, we provide Healthy Eating Meal Plans for Adults, Students & Family Meal Plan, your families health is important to us.

You can order your Healthy Eating Meal Plan or your families Meal Plans Online with us, we also offer Zoom Consultations, please contact us on, or 0826644108 to find out more.

Article Author – Tanya Naude’, Body Sculpt Doc.