Interrupt the stress cycle: five do-it-yourself alternative body therapies to bust everyday tension

TAKE A DEEP BREATH. DRINK WATER. MOVE. "These are the three most vital and basic ways we can take care of ourselves," says Jennifer Absey, R.N., a certified massage therapist in Woodland Hills, Calif., "but they're also the very things we tend to stop doing when we get stressed."

Anxiety and tension stimulate the release of stress hormones like adrenaline, norepinephrine and cortisol. That's fine in dealing with short-term stressors. But when we sustain a high stress level for an extended time, these hormones begin to interfere with the body's natural healing abilities. Over time, a high level of stress can weaken tendons and ligaments, thin bones, cause muscle spasms, elevate blood pressure, increase cholesterol production and disrupt digestion, among many other negative effects. To save your sanity and your health, it's vital that you put a stop to this stress cycle.

Start by making "breathe, drink, move" a daily mantra. Eat properly, even when you don't feel like it. Meditate. Try forms of exercise that offer mental as well as physical benefits, such as yoga or t'ai chi. And make regular use of one or more of the following do-it-yourself body therapies, all of them designed to put the stress response on pause and allow your body to regain its natural balance.

NOTE: Avoid any type of manual therapy if you have a fever, active cancer, swelling of unknown origin or any other special concern; if in doubt, ask your physician.

1. lymphatic drainage

Lymph Drainage Therapy is a hands-on system developed by French physician Bruno Chikly to facilitate optimal lymphatic circulation. Why did he bother? Because it's critical to the body's ability to detoxify itself, regenerate tissues and maintain a healthy immune system. The lymphatic system relies on hundreds of tiny muscular vessels called lymphangions contracting to propel the flow of lymph, a clear fluid that comprises proteins, minerals, white blood cells and more. The system collects and filters damaged cells, cancer cells, bacteria and viruses. But that process can be hindered or halted altogether by stress and fatigue. "The lymph system is a drainage system," explains Jennifer Absey, R.N. "If it isn't flowing, nobody's taking out the trash."

LDT practitioners are trained to determine the specific rhythm of lymph circulation; they will perform a full-body diagnosis and develop a treatment program tailored to your specific needs. But everyone can benefit from trying the simple therapy described at right, which will induce a state of deep relaxation as it helps lymph flow.

WHAT TO DO:

1. Position your hands at the center of each clavicle (collarbone) and away from the center of the neck. The fingers should be only slightly spread, and pointing upward.

2. Applying gentle pressure (equal to about the weight of a nickel), use the pads (not tips) of all your fingers to sequentially press gently inward toward the middle of your body for 3 seconds, then outward for 3 seconds, moving like ocean waves upon the shore. Release for 3 seconds, then repeat 4 or more times. This will open the entire lymph system.

3. Next, move to the temple area. Place your fingers in the slight depression at the sides of your eyes. Using the same nickel-weight force, draw the pads of your fingers back toward the tops of your ears. Perform 5 very light, gentle and slow strokes: do this at least 2 more times.

4. Repeat the clavicle therapy (step 2) and continue as desired. You can perform this therapy 2 or 3 times per day.

2. chi nei tsang

CNT is a massage therapy developed centuries ago by Chinese Taoist monks to bring health and harmony into their lives and promote their spiritual growth, You can use it today to improve your well-being. The words chi nei tsang translate to "energy transforming internal organs," explains Celine Germain, a craniosacral therapist and CNT practitioner in Berkeley, Calif. The technique (which falls within the Traditional Chinese Medicine model) emphasizes moving chi energy to your abdominal organs so that they work better. Chi Nei Tsang may improve your digestion and elimination, reduce water retention, and might even decrease chronic nerve, back and neck pain. CNT is particularly valuable on days when your busy life leaves you drained emotionally as well as physically; practitioners believe that all unprocessed emotions are stored in the digestive system, and that this therapy allows your feelings to unfold and clarify.

WHAT TO DO:

1. Lie on your back in bed or on the floor. Lift your knees slightly, hip-width apart, to keep your abdomen and lower back in a relaxed, neutral position. You can put a pillow under your knees for better support.

2. Place your hands on your belly and inhale deeply, drawing your breath down toward your sacrum and then up toward your shoulders, keeping most of the air pressure in your abdomen,

3. Exhale through your mouth, relaxing your jaw and your entire body. Breathe deeply and evenly; it's fine to breathe through your mouth, especially if your nasal passages are congested. Don't pause between breathing in and breathing out, Feel your belly rise and fall with the breath.