From Stressed → Relaxed With One Tip

Nervous System Regulation

😵💫 Stressed = Sympathetic Nervous System

😌 Relaxed = Parasympathetic Nervous System

The goal is to keep your sympathetic nervous system from staying “on” all the time.

So make sure to take a few minutes each day to help your body mellow into a parasympathetic state.

This small habit can make a big difference in your health now and down the road.

JUST ONE THING

Ready for a simple yet powerful way to help manage your stress everyday?

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Your JUST ONE THING to Relieve Stress

Practice 5-5-8 Breathing

You hold the power here!

You can calm down your nervous system on command just with rhythmic, patterned breathing.

It communicates to your brain that it’s safe to relax, overriding the “flight or flight” signals.

5-5-8 Breathing

1. Sit in a quiet spot, lay down on your bed, or stand in the warm sunshine and close your eyes.
2. Inhale for 5 counts, hold the air in for 5 counts, then exhale for 8 counts.
3. Focus on moving the air into the base of your rib cage and belly area, rather than up into your chest and collarbone.

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Extra Tip: Practice 5 cycles of this breathing, 1-2 times everyday. The more you practice, the quicker your body will learn to relax. Pretty soon, you’ll find yourself feeling more mellow by just the 2nd or 3rd breath cycle.

‍Did You Know...

• Breathe in through your nose and out through your mouth. Your nose processes air differently than your mouth. Learn more here.
• The 5-5-8 breathing pattern isn’t the only option. You can try 4-7-8 breathing (inhale for 4, hold for 7, exhale for 8) or 4-4-4-4 "box breathing" (inhale, hold, exhale, hold — all for 4 seconds).
• When you exhale, try gently engaging your core muscles near the end to help push out the last bit of air.

‍Until next week... Be strong💪