Self-Care Sunday - Breathe Deep!

Welcome To Self-Care Sunday!

 
This week I want to focus on what to do when you're feeling stressed or frazzled. Maybe you can’t focus on a project or something that has just thrown your day off and you need to quickly reset.
 
The quickest, most effective tactic is to just breathe. I know, it sounds so simple and you’ve heard it a million times. Some people even say, this doesn’t work for me but it is actually scientifically proven to get you out of fight or flight and get you into a more relaxed state super quick.
 
Here are a few different ways to do this:
 
Box Breathing - This is a technique used by navy seals and it’s my personal favorite. It’s the only one that calms me down when I’m super amped up. When I’m super anxious no other breathing method works for me and now this is what I use when I meditate.
You start by breathing in through your nose to four count, hold at the top for four count, exhale for four count, and hold at the bottom for four count. Do this at least 4-5 times or for as long as you need to.
 
478 Breathing also known as relaxing breathing - This is when you breathe in deep for four count through the nose, hold for 7 count, and then exhale for 8 count through the mouth. I also do this 4-5 times.
 
In through the nose out through the mouth - Why do they always say to breathe in through the nose and out through the mouth?
When we breathe in through the nose we automatically put our tongue to the roof of our mouth which will activate the parasympathetic nervous system, this helps calm us, cool right? And an exhale through the mouth with a sigh is just relaxing. Just try doing this a few times to reset your system and reconnect with the calmer you!
 
Pick one of these practices and start to add them into your daily routine. Try doing this in the AM before you start your day and then again at night before bed. Also, use this as a strategy to help you calm down when you're upset. It’s super simple and can really make a big difference in the way you handle stress.
 
Enjoy your day,
Xo, T
 
P.S. If you would like to learn more self-care strategies for women, join us in the Empowering Women FB Group where we discuss many topics like this during our live weekly segment!
Join Us Here: https://www.facebook.com/groups/womenempowerment40andbeyond
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