Daily Fit 4/26/19: Calm Yourself On The Spot

Wellness Tip of The Day: Breathing Intentionally A Few Times A Day Can Help You Lead A Less Stressful Life

What Science Says: Calming your nervous system can be as simple as taking five deep breaths — in through the nose and out through the mouth — with intention. Slowing your breathing rate when you’re stressed out sends a message to your brain that everything’s okay and that it’s fine to relax. When you breathe slowly and make an effort to pay attention to your breath, your body will transition from a state of anxiety to a state of peace and relaxation almost immediately. This tactic is most effective when you practice it multiple times a day (even when you’re naturally calm) and not just in times of chaos. The more you practice breathing intentionally as a way of calming your nerves, the more likely you’ll be able to train yourself to regulate your emotions automatically and naturally shift from a state of inner anxiety to one of inner peace. This is because your nervous system learns most effectively through repetition.

How To Do It: Set a timer on your phone for several times a day. When it goes off, take some time for your breathing technique before returning to what you were doing — it will only take a couple of minutes and you’ll feel way more relaxed after you do it. As you take your five slow breaths in through the nose and out through the mouth, make sure that you set a quick intention for yourself and focus on it as you take each breath. An example of an effective intention would be “I’m relaxing” (it’s as simple as that). When you inhale through your nose with each breath, make sure that you’re inhaling for as long as you possibly can without feeling discomfort. Same goes for when you’re exhaling through your mouth. [Well + Good]

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“Don’t stress out about the things you can’t control.”

— Danielle Macdonald

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