Rituals

Rituals are intentional actions you repeat with purpose and meaning. They can be symbolic, spiritual, personal, or religious. When woven into your routine, rituals can help you relax by increasing heart rate variability—a sign of good health—while lowering cortisol and reducing anxiety. They also can help you regulate performance distress by reducing anxiety levels and sensitivity to failure. In addition, rituals provide you with order, structure, and balance that can help you tackle uncertainty, anxiety, and stress. The more you believe in your ritual, the more powerful the benefits can be. Rituals come in many forms, and even something like military marching can be considered a ritual. Here are some practices to try.

Intentional routines

Time needed: Varies by ritual

• Mindfulness-based rituals like meditation or breathing can activate your parasympathetic nervous system. Repeating the ritual adds structure and order, so  personalize it by repeating it for as many cycles (or times) that feel meaningful.
• Movement rituals like yoga or tai chi can help induce the relaxation response. Aim to make movements more repetitive to enhance the ritual.
• Group-based rituals can strengthen your sense of community and bring calm. Visit your place of worship to perform rituals like prayer or collective group silence. If you want to practice with loved ones, try HPRC’s worksheet for creating fun family traditions.
• Vocal (or silent) ritualistic group chanting of the word “Ahm” can lower cortisol and anxiety. Vocal chanting also can reduce anxiety levels, while silent chanting can help you feel sleepier and more relaxed.
• Can’t think of a ritual? Try a simple action sequence like the one below. It can give your brain and body a sense of order, grounding, and control.  

1. Place your hands flat on a table. Spread the fingers of your left hand while keeping the right-hand fingers together. Close your eyes and take 3 slow, deep breaths.
2. Switch hands. Spread the fingers of your right hand and bring the left-hand fingers together. Close your eyes and take 3 slow, deep breaths.
3. Place the backs of your hands on the table. Close your eyes and take 3 slow, deep breaths. Make fists and rotate your wrists.
4. Turn your fists so that the top of each wrist faces upwards, thumbs pointing inward. Close your eyes and take 3 deep breaths. 
5. Bring your fists to your chest, then raise them above your head while inhaling. Lower your fists back to your chest while exhaling. Repeat 3 times.
6. Bring your hands together at your chest (palm to palm). Raise them above your head, then return them to your chest. Repeat 3 times.  
7. Interlock your fingers and raise your hands. Place your dominant thumb over your non-dominant thumb while interlocking fingers. Raise your hands above your head, then return to your chest. Repeat 3 times.
8. Move your interlocked fists to your right shoulder and hold for 3 seconds. Bring them back to your chest and hold for 3 seconds. Move to your left shoulder and hold for 3 seconds. Return your fists to your chest and clap twice.
9. Place your hands on the table, with palms facing each other, and hold for 3 seconds. Close your eyes and pull your hands apart. With your index fingers, tap the table 10 times.