Stress Reduction Techniques with Jane Miller

In this virtual session, Jane Miller introduces practical stress-reduction techniques that can be easily integrated into daily life—whether you’re driving, walking, or at work. Different techniques work at different times, and what helps one day may not be as effective the next. The key is to experiment and find what resonates with you.

Jane has personally experienced the benefits of these techniques and encourages others to explore them as well. A recommended audio to play in the background is Elizabeth Stanley’s, where signing up for her newsletter provides access to her Contact Points, a valuable tool for meditation and visualization.

Interested in attending our event “Stress Reduction Techniques for Humans and Their Animals with Jane Miller”?  Join us here.

Exercise #1: Orienting

Orienting is a concept from polyvagal theory that involves using all five senses to take in your surroundings, helping you feel centered and grounded in the present moment.

1. Begin by scanning your environment. Notice the textures, smells, and sounds around you. Pay attention to where your eyes are drawn and any responses you may have.
2. Look all around—up at the ceiling, behind you, side to side—taking in your environment through all five senses. Doing this for a moment helps you become grounded in your current space.
3. Now, shift your attention inward. Focus on the top of your head, observing any sensations—perhaps wind moving your hair or a lack of movement.
4. Imagine that your attention is like a scanner, and scan down your body, moving from your head to your ears, face, and neck. If you notice any tension, consciously relax those areas.
5. Continue scanning down your shoulders, chest, arms, and hands. Feel the rise and fall of your breath, the beating of your heart, and any other physical sensations you might encounter. Is there any pain anywhere? Imagine your gaze is full of warmth and place your gentle attention over those places.
6. Move your attention down your torso, hips, legs, and finally your feet. If seated, notice how the chair supports your weight. Feel the floor beneath you, recognizing how it grounds and supports you, like roots extending into the earth.
7. Observe any changes—has your breathing slowed? Have your shoulders dropped? Do you feel more present?

Exercise #2: 4-7-8 Breathing

This exercise is a simple but effective way to calm the body and the mind.

1. Close one nostril at a time to identify which has better airflow. Begin breathing through that nostril first.
2. Close one nostril and inhale deeply for 4 seconds, imagining the airflow traveling from your upper lip to the spot between your eyebrows.
3. Hold your breath for 7 seconds.
4. Exhale slowly for 8 seconds, picturing the air flowing from between your brows back out.
5. Switch nostrils and repeat. Do this for three cycles, or as much as you need.
6. Pause and take note of any sensations or changes in your body.

This technique can be done anytime—before bed, during stressful moments, or to refocus your energy during the day.

Exercise #3: Lift Qi (Qigong Technique)

This exercise focuses on revitalizing your body by activating the ventral vagal nerve. It comes from Qigong, a traditional Chinese practice that integrates breath, movement, and intention to cultivate “qi” (vital energy) and support overall well-being.

1. Begin by rubbing your hands together vigorously until they feel warm, keeping your shoulders relaxed.
2. Slowly pull your hands apart, allowing your fingers to curl slightly toward each other, as if feeling an invisible energy between your palms.
3. Play with this energy, feel it warm your hands.
4. Place your warm palms on areas of tension in your body.
5. Gently hover your hands over the top of your head and slowly bring them down to your face, feeling the warmth radiate.
6. Move your hands down your neck, shoulders, and chest, placing one hand at the base of your neck over your collar bones and the other over your heart.
7. Breathe deeply, feeling the breath travel from your collarbones to your heart. Then, keeping the hand over your heart where it is, move your other hand to your belly, continuing deep breaths.
8. When you are ready, bring your hands back together and start rubbing them again to generate warmth, then massage your earlobes in circular motions, first moving up your ears slowly. Once you reach the top of your ears, slowly massage back down to your earlobes.
9. From your earlobes, move your fingers towards the back of your ears. Massage the mastoid area behind your ears, then gently move down your neck, massaging the back of it, and slowly move towards the shoulders, imagine releasing the tension as you go.

As you go through this exercise, and any of the other exercises, take note of all the sensations that you encounter along the way.

Note: This practice becomes more effective with long-term use, so don’t be discouraged if you don’t feel immediate effects.

Exercise #4: The “Voo” Exercise (From Peter Levine’s Polyvagal Exercises)

The ventral vagal nerve plays a crucial role in regulating our sense of safety, social connection, and relaxation. One powerful way to activate this system is through vocal vibrations, which stimulate the vagus nerve and help shift the nervous system into a state of calm and grounded presence.

This exercise, adapted from Peter Levine, uses the simple yet profound “Voo” sound to create soothing vibrations in the body, promoting relaxation and emotional balance.

1. Find a comfortable, seated or standing position. Take a moment to notice how your body feels before starting the exercise.
2. Say the word “Voo” out loud. How does it feel? Can you sense a vibration in your chest or throat?

Breathe and Vocalize

• Take a deep inhale through your nose.
• Hold your breath for four seconds.
• As you slowly exhale, say the word “Voo” in a long, sustained tone, feeling the vibration deep in your body.
• Repeat this cycle a few times, noticing any shifts in your state of mind and body.

Incorporate Movement

• On your inhale, lift your hands above your head.
• Pause briefly at the top of your breath.
• As you exhale and vocalize “Voo,” slowly lower your hands.
• As you near the bottom of your exhale, gently press your hands downward, as if pushing out all the remaining air from your lungs.
• Repeat this sequence, syncing your breath, movement, and sound.

Whether practiced in moments of anxiety, tension, or disconnection, the “Voo” exercise can help you bring the body back into mindful balance.

Exercise #5: “Opening the Horizon”

When we experience stress, our focus tends to shrink—we become mentally and physically tense, stuck in a narrow perspective. “Opening the Horizon” is a simple yet powerful exercise that synchronizes breath, movement, and vision to help expand awareness, release tension, and restore a sense of calm and presence. This exercise gently shifts your body and mind out of a stress-induced state, grounding you in the present moment.

1. Begin by standing up with your feet firmly planted on the ground. Take a moment to notice the connection between your feet and the floor, feeling the stability beneath you. Let your arms rest naturally at your sides.
2. Direct your eyes toward the floor. As you inhale, gently lift your gaze and allow your arms to rise in sync with your breath, palms facing upward. Imagine opening your field of vision to take in the full expanse of your surroundings.
3. As you exhale, gradually lower your gaze and bring your arms down, palms now facing downward as if softly pressing an imaginary air bubble. Let your breath guide the movement, encouraging a natural rhythm.
4. Repeat this cycle a few times, moving slowly and mindfully. Stay attuned to the sensations within your body—how does your breath feel? Do you notice a shift in your posture or a sense of relaxation? Observe any mental or emotional changes as your perspective widens.

This practice helps to break patterns of stress-induced tunnel vision, restoring a sense of openness and balance. Whether done in moments of overwhelm or as part of a daily mindfulness routine, this is a gentle yet powerful way to reconnect with the present and regain a broader perspective on both the world around you and your inner state.

Exercise #6: Sigh Breathing

Sigh breathing is a controlled breathing technique that involves taking a deep double inhale through the nose, followed by a slow exhale through the mouth. Research suggests that this method can effectively lower stress, reduce heart rate, and improve mood.

1. Inhale deeply through your nose.
2. Inhale again, more deeply, to fully expand your lungs.
3. Slowly exhale all the air through your mouth.

Try repeating the cycle for about five minutes for deeper relaxation. Even just one to three cycles can make a noticeable difference. Focus on emphasizing your exhales to slow your heart rate further.

Use this technique whenever you feel overwhelmed or need a quick mental reset!

Additional Resources

• Lynn Fraser lynn (@lynnfraserstillpoint.com)
• Deb Dana’s book Polyvagal Exercises for Safety and Connection
• The Embodiment Group