The Natural Breath
Recalibrating your breath with its natural depth and rhythm will ensure that your physiology remains at rest while moving about your day. This is critical for stress reduction since it means that you can stay busy without triggering your stress response.
Once you have practiced this breath with the video you will be able to do so on your own, at any time. With some regular training, your breath will become deeper and fuller and an ally in calmly navigating your fast-paced life.
The Pawanmuktasana I Series
This simple yoga practice (the Pawanmuktasana I Series, created by the Bihar School of Yoga) is ideal for grounding your body, breath and attention into the present moment. This is critical for stress reduction since your stress response is often triggered when your mind wanders towards worry and overwhelming obligation.
As you train your body, mind and breath to attend to just the immediate, you will strengthen your willpower and resolve, thus becoming more powerful and effective in your life.
This practice should be performed several times per week, until your stress subsides and is essential to come back to anytime that stress returns.
Practice this meditation to discover the contents of your mind, becoming one who observes their thoughts, rather than one who identifies with them. With repetition, you will start to experience choice about how you respond to your thinking, instead of being at the mercy of whatever happens to arise.
You may listen to the recording here, but eventually you'll want to practice in silence.
Stress-Less Yoga Nidra
Yoga Nidra is the MOST effective meditation for deep relaxation, much more than even sleep itself. It is a panacea for many psycho-emotional imbalances (anxiety, panic, depression, etc.), heals past trauma, unearths your subconscious mind and boosts creativity. It affords the body a chance to restore and an opportunity for you to experience true inner peace.
Practice in a quiet room, lying down on a bed or a yoga mat. Place a thin pillow under the back of your head, an eye-pillow to help relax your eyes and a blanket to ensure your warmth, as your body temperature will drop a few degrees.
You may wish to explore practicing at different times of the day as each has their own benefit. Yoga Nidra can be particularly useful during an afternoon energy dip or if you experience insomnia at night.