Stress.
It's like that push notification you can't turn off,
But here's the cool part.
Your breath is basically your built-in reset button.
Studies show that deep controlled breathing can lower your cortisol levels,
You know that super fun stress hormone,
By up to 20%.
Plus it slows your heart rate and signals your nervous system to really just chill.
So let's get real for a second because most of us don't actually know how to breathe properly.
No judgment,
It's not like they taught us this stuff in school,
Right?
So here's the deal.
Real deep breathing starts in your belly,
Not your chest.
Think of it like filling up a balloon.
You breathe in and your belly expands first,
Then the breath travels up to your chest.
On the exhale,
The chest softens first and the belly deflates.
Go ahead and practice.
I know you're probably looking at your stomach right now,
But today we're going to use a technique called 4-4-4 breathing,
Also known as boxed breathing.
It's been used by everyone from yogis to navy seals because it's super effective for calming the mind and bringing focus.
Basically,
We'll inhale for 4 counts,
Hold for 4,
Exhale for 4.
This pattern helps balance your oxygen and carbon dioxide levels,
Which has a direct calming effect on your brain and your body.
So let's get into it.
Inhaling through your nose,
Feel your belly rise,
2,
3,
4.
Hold your breath.
Notice the pause,
2,
3,
4.
Exhale slowly through the mouth,
Letting the tension melt away,
2,
3,
4.
And again,
Inhaling,
Feeling that expansion,
2,
3,
4.
Hold,
Sit with the stillness,
2,
3,
4.
And exhaling,
Letting your shoulders drop,
2,
3,
And 4.
As you continue breathing,
Focusing on these 4 counts,
Listen to these affirmations.
I release anything that no longer serves my best and highest self.
I invite peace into my body,
Knowing that I am safe and whole.
Again,
I release anything that no longer serves my best and highest self.
I invite peace into my body,
Knowing that I am safe and whole.
Let your breath carry those words through your whole being,
Continuing to focus on the 4 counts.
Now take one last deep,
Refreshing breath.
Inhale,
Holding it at the top,
And let it out with a big sigh.
When you're ready,
Come back to the present moment.
Maybe slowly open your eyes if you have them closed,
Noticing how you feel.
If you feel like you just gave your stress an official pink slip,
That's the vibe we're going for.
So here's the deal.
The more you practice this,
The better your body gets at flipping the switch from fight or flight to rest and restore.
Bookmark this practice for whenever you need a little reset.
It's like a secret superpower in your back pocket.
Thanks so much for listening.
I leave you with so much gratitude and glitter.
Until next time.
