Exercises To Help Regulate Emotions : Men's Health Awareness

“Be a man” or “tough it up” – every man has heard this at some point in their lives when they needed comfort and warmth the most.

More often than not, men struggle with mental health challenges due to social pressures, stress, and the stigma around opening up about it. And because their mental health isn’t talked about, they never really learn to regulate their emotions properly.

Emotional regulation is when you are able to exercise some control over your emotions, behaviours, and thoughts. It means knowing how to navigate your emotions and resisting or doing something that could make the situation at hand worse.

Emotional regulation is often associated with our reactions. Most men in our society are prone to lashing out because they haven’t been equipped with emotional regulation. However, there are some ways a man can work on his emotional regulation.

One of the most effective ways is workouts. Different types of workouts can help you effectively regulate your emotions, keeping you mentally, physically, and emotionally fit. Here are some types of workouts that you can do to help.

Check out 4 workouts for mental health benefits.

1. Aerobic Exercise: The Ultimate Mood Booster

According to a study, aerobic workouts are great for improving your mood and making you feel good. Not only does this exercise help you burn calories, but also instantly releases endorphins in your body.

This chemical is a natural anti-depressant, which makes you feel better and improves your cognitive function.  Aerobic activity is also connected with minimizing depression and anxiety, improving your overall mental health.

To sum it up:

• Boosts mood: Releases serotonin and dopamine levels, which minimizes feelings of depression and anxiety.
• Improves focus and clarity: Increases blood flow to the brain, enhancing cognitive function and reducing brain fog.
• Reduces stress: Lowers cortisol levels, promoting relaxation and emotional balance.

Try these exercises:

• Brisk Walking: 30-minute sessions, 3-4 times weekly.
• Cycling: Leisurely rides in your local park or neighborhood.
• Jogging: A light, manageable pace, gradually increasing over time.

Learn more about how fitness and mental health are connected.

2.  Strength Training: Build Muscle, Build Mental Resilience

While strength training is known for increasing strength and helping you achieve muscle definition, it’s also recognized for improving your overall mental health. This is because lifting weights or doing no-equipment exercises releases brain-derived neurotrophic factor (BDNF), which contributes to emotional regulation.

In addition, you get this feeling of achieving something more, especially when you’re able to lift your goal-weight. This builds mental resilience and toughness, which itself is a powerful tool to overcome negative emotions and release stress.

To sum it up:

• Boosts self-esteem: Empowering you by giving you a sense of accomplishment, goal after goal.
• Promotes emotional control: Stimulates BDNF, leading to enhanced emotional regulation and cognitive function.
• Reduces anxiety: Through repetitive and mindful movement, lifting weights helps you overcome anxiety.

Try these exercises:

• Push-ups: 3 sets of 10-15 reps.
• Bodyweight Squats: 3 sets of 12-15 reps with focus on form.
• Dumbbell Rows: 3 sets of 10 reps per arm for back and core strength.

Learn more about how exercise boosts mental health.

3. Yoga: Mindfulness in Motion

Typically viewed as part of flexibility training, yoga is one of the best tools for emotional regulation. It combines breath control, movement, and mindfulness, reducing feelings of anxiety and promoting emotional regulation.

In fact, a study showed that people who practiced yoga regularly were able to manage their emotions effectively compared to those who didn’t. They were also happier and generally, in a better mood overall.

To sum it up:

• Reduces stress and anxiety: Charges the parasympathetic nervous system, which has a calming effect on the mind and the body.
• Enhances mindfulness: Allows you to be mentally present in the moment, allowing you to channel your inner peace.
• Improves mood: Regular yoga increases serotonin levels, reducing symptoms of depression.

Try these exercises:

• Child's Pose: Hold for 1-2 minutes, focusing on deep breathing.
• Downward Dog: A great stretch for building focus and relieving stress.
• Cat-Cow Pose: Flow between these poses for 1 minute to release spinal tension.

Learn more about the benefits of yoga.

4. Tai Chi: The Gentle Art of Balance

Often known as ‘meditation in motion’, Tai Chi combines movement with meditating through gentle moves. This is the perfect exercise to practice balance and coordination. It’s slow, precise and deliverate movements help you cope with anxiety and stress as you achieve mental clarity.

For those wanting to feel calmer, more at peace without physically exerting themselves, this is the perfect exercise. According to research, Tai Chi has significant impact on reducing stress, helping with anger management, and promoting emotional regulation.

• Reduces anxiety and stress: Allows slow and deep breathing with gentle movement to calm your nervous system.
• Enhances focus and mental clarity: Promotes mindfulness and concentration, improving cognitive function and emotional stability.
• Promotes emotional balance: Its meditative nature fosters inner calm and emotional control.

Try these exercises:

• Basic Tai Chi Breathing: Deep breathing exercises while standing.
• Grasping the Bird’s Tail: Slow, flowing movements for balance.
• Tai Chi Walking: Focus on balance and coordination while walking slowly.

Need something more rigorous? Check out Muay Thai training.

5. HIIT: Quick Fix for Your Mood

For those looking for a quick way to supercharge themselves, HIIT is one of the best workouts. It instantly elevates your mood, helping you feel better and less anxious. In fact, HIIT is also linked with decreasing signs of depression as it leads to a surge of endorphins in your body.

To sum it up:

• Boosts endorphin levels: The "runner’s high" effect of HIIT results in an immediate mood lift.
• Reduces anxiety and depression: Quick, intense bursts of movement promote emotional release and lower symptoms of mental distress.
• Improves mental clarity: Sharpens focus by improving blood circulation and oxygen flow to the brain.

Try these exercises:

• Jumping Jacks (30 seconds): Rest for 30 seconds, repeat 5 times.
• Mountain Climbers (30 seconds): Follow with 30 seconds of rest, for 5 rounds.
• Burpees (20 seconds): Rest 40 seconds and repeat for 3-4 rounds.

Check out this quick, 10-minute HIIT workout.

6. Swimming: Dive Into Calm

Recognized as a full-body workout, swimming is an incredible cardio exercise that boasts several menta health benefits as well. It’s rhythmic nature, coupled with the calming effects of water, calms your mind and alleviates stress.

It’s known to boost mental clarity, improve your overall mood, and reduce signs of anxiety. It’s a weightless form of resistance training, combined with the soothing impact of water, not only trains your muscles and burns calories, but also makes you feel good.

To sum it up:

• Promotes relaxation: The soothing nature of water and rhythmic movement helps reduce stress.
• Boosts mood: Engages large muscle groups, releasing feel-good endorphins and reducing anxiety.
• Improves mental clarity: Swimming helps clear the mind, improving focus and reducing negative thoughts.

Try these exercises:

• Freestyle Swim: Swim for 20-30 minutes, 2-3 times weekly.
• Backstroke: Focus on your breathing while stretching through the water.
• Breathing Drills: Alternate between slow and fast laps, focusing on breath control.

Incorporate meditation into your post-swimming routine.

Key Takeaway

It is crucial for men to talk about their feelings and communicate with people around them. Emotional de-regulation is the result of suppression and accumulation of emotions and feelings. If you keep your feelings suppressed, you are bound to explode.

We are all social animals, we thrive in a supportive environment and that’s why it is important for us to consider what men are going through and create a safe space for them to express their emotions.

These exercises are powerful tools that allow you to regulate your emotions effectively. With these exercises, you'll be more in-tune with your mind and body, and be able to achieve the mental sharpness and clarity you need to deal with tough emotions.