Did you know that you can reduce your stress immediately with simple vocal techniques? Here are two quick techniques you can try out today.

You’re in a state of tension, stress, fear, worry, or anxiety-and what happens? Your shoulders naturally raise to protect the vulnerable throat and neck.

In many cultural traditions, the throat represents the center of creativity, self-expression, and communication. It’s also the conduit between your body and your head/mind, representing the link between your thoughts and feelings, or the “Mind-Body Connection.”

When you create more freedom in your throat and neck, you open your ability to express yourself more effectively and generate a greater sense of confidence and well being.

The musculature of the throat is incredibly complex, and I think very beautiful with all its fine, interwoven connections that allow us such flexibility of movement. We often take for granted that freedom of movement until we spend too many hours at the computer, or experience high stress levels – then we sure do notice that tension in our throats, necks, and shoulders.

Since there’s no machine at the gym to exercise your neck and throat (I think I’m grateful for that), you can use your voice to release the tension in your throat and really, your entire body.

Here are couple of techniques you can try out today and feel free to let us know what you notice.

1. Sigh like my Italian Grandmother

My great-grandmother was a 4’5” marvel of efficiency and energy. In the afternoons when she allowed herself to rest in her chair for a while (usually while crocheting something), she would repeatedly release a deep sigh. At the time I wondered why, but now I know that she was releasing tension in her body.

Take a deep belly breath in through your nose and allow yourself to sigh it out. (Bonus points for allowing any sound to come out with the sigh.) The long exhale combined with the vibration of the “ah” sound triggers your parasympathetic nervous system and your body’s relaxation response.

If you’re trying to feel more relaxed before you work with a client, enter a meeting or wind down at the end of the day, this is one of my favorite exercises. 

2. Try the “One Word Rant”

If you’ve read my e-book called “Solve Any Problem in 10 Minutes,”  you’ve learned about the creative problem-solving technique I developed based on our very human tendency to worry and complain. Often, what is beneath our concern is something we are deeply committed to. Otherwise, we wouldn't get upset!

This technique allows you to quickly take solution-focused action, using what you're upset about as the access point. The result is feeling relieved, clear and more at peace due to the fact that you've given a voice to your concerns and addressed them in a powerful manner. 

A shortcut version of this technique to simply release tension and clear your mind is called the One Word Rant. The word used in this technique is, “why.” Why? Because that's the question we're really asking ourselves at the heart of our stress and upset.

“Why is this happening?”

“Why are they doing/saying that?”

“Why can't I feel better?

When we allow ourselves to express our frustration in a safe, quick and healthy way, the brain and body respond with a cascade of hormones and neurotransmitters that feel good, such as epinephrine and testosterone (yep, even for women) and we feel clearer and more focused.

The technique is simple, but you'll want to be in a private or quiet place since this involves some vocalization. I've been known to do this in the car.

Ideally, stand with your feet shoulder-width apart or wider, and semi-squat like a sumo wrestler. Throw your hands in the air above your head, take a deep breath and loudly exclaim “Whyyy!” You don't want to say it so loud as to strain your voice or throat, but you definitely want to express your “why” loud and proud.

Yes, I’m serious. I’ve facilitated this in a group of 50 or so leaders and the results were amazing. The simplicity of the “why” allowed the group to bond without having to explain or share a lot of personal feelings that may have caused them to feel vulnerable. At the same time, that shared experience of making a loud noise together in unison elevated the energy in the entire room. The group collectively felt heard and acknowledged.

The chemical cascade of hormones and endorphins the One Word Rant releases is simply wonderful. Generally, this technique is more energizing than the Italian Grandma Sigh, so I tend to use it if I’m having a frustrating day or if I need to boost my energy before speaking or a meeting.

This is also a fabulous tool to show your kids to help them learn to shift their stress and state of mind quickly, without a lot of “talking about it” that may be difficult for them to articulate or stressful to share with a parent.

We lead busy lives and we need solutions quickly. Try one or both of these techniques this week to reduce your stress and keep yourself going and growing.