THE POWER OF
INTENTIONAL BREATHING
Your calm is one breath away: When stress hits, your body reacts with short, shallow breaths, which signals danger to your brain. The fastest, most immediate way to reverse this anxiety loop is through intentional breathing. It’s a free, portable tool for stress relief and mental clarity that you carry with you everywhere. Learn to use your breath as your ultimate reset button.
Incorporate these two breathing techniques into your day and night.
1. The 'Box Breath' Technique: Inhale slowly to a count of four, hold your breath for a count of four, exhale slowly for a count of four, and pause for a count of four. Repeat this cycle three times. This simple, rhythmic pattern instantly calms the sympathetic nervous system. The “Box Breath” Technique is great to use throughout the daily, whenever you feel stress building.
2. The ‘4-7-8 Breath’ Technique: Inhale slowly to a count of four, hold your breath for a count of seven, exhale slowly for a count of eight. Repeat this cycle three times. This breathing technique is intentional and takes a bit of control. Think of it as forcing your nervous system to calm down and stay calm. The ‘4-7-8 Breath’ Technique is great to use at the end of the day when you have trouble relaxing or falling asleep.
Check out our website for other free resources and insights to ensure success on Your Self Care & Wellness Journey.
Mindful Minis
Hydration Pause
Keep a small glass of water at your desk and take three slow sips whenever you feel a moment of pressure. This small pause forces a break and ensures hydration.
Anxiety Alarm Set
Set a recurring daily reminder on your phone that says, “BREATHE.’ When the alarm goes off, immediately perform the Box Breath technique, no matter what you are doing.
Oxytocin Self-Hug
Give yourself a 30-second hug. Wrap your arms around yourself and squeeze, then release. This simple, comforting action releases oxytocin, the bonding hormone.
WEEKLY RESET
Reflection
My Stress Signal: What is the first sign I feel when my stress levels are rising this week?
My Breathing Commitment: When and where will I use the 'Box Breath' and the ‘4-7-8 Breath’ technique for instant calm this week?
Affirmation
I carry my calm with me always. With every intentional breath, I invite peace, release tension, and restore my focus. I am resilient under pressure.
Prayer
Lord, empower me to carry my calm with me always. With every intentional breath, I want to invite peace, release tension, and restore my focus. Help me to maintain resiliency under pressure.
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Self Care and Wellness is all about those small, consistent steps that lead to a lifestyle of guilt free time for yourself - you deserve it! For daily tips and support to keep you on track, check our website https://kencarmeldigital.com and follow us on social media often.
Until next time :)
