Life can get pretty stressful at times, I find mornings especially stressful for me trying to get myself and my little one out the door on time!
Stress is on the increase and it affects us all.
We all need a little bit of stress to get us through the day BUT; we also need to know ‘how to unwind and switch off’ too. So let’s think of stress like a light bulb. We turn it on each morning when get up to go about our daily activities, and then we switch it off every evening before we go to bed at night.
But sometimes when things are getting on top of us, like too many demands. It can be hard to find the off switch, and we are in danger of burning out! Our minds are racing with thoughts, and we struggle to find the ‘off switch’.
We live in a fast paced world that takes up a lot of our time and energy resources. We start out each day with a full cup of energy (if we’ve had a good night’s rest) and then throughout our busy lives we continue to pour and pour. Sometimes we forget to re-fill our cup to meet all these demands and expectations and then were asking for trouble!
So it’s REALLY important to know how to TURN OFF the stress response switch especially when we are experiencing stress and overwhelm. Just so you know a lot of that stress actually comes from our thoughts, and it’s totally within our control to change them!
So here is a super easy quick fix to get you de-stressed and back to feeling more balanced in a matter of moments! And no you can’t do this in your head, you actually need to pick a time where you can be with yourself for just 5 mins to complete this simple breathing exercise.
But the good news is once you’ve mastered it you can do it at anytime, anywhere and in any place because no one will even know you’re doing it!
Try the 5 minute breathing exercise.
In order to turn on the relaxation response we need to bring ourselves into self-awareness. So that means STOP THINKING!
We can use our breath as a powerful anchor to bring us into the present moment, and out of our busy minds at any moment we choose. If you do find you attention wanders, simply bring it back to the breath.
- Spend a few minutes focusing on your breath, focusing on each inhale and each exhale. Resting your awareness just on your breath.
- It’s really helpful to count. So inhale for a count of 4 seconds and exhale for a count of 4 seconds.
- Imagine you are looking at a triangle and inhaling up the triangle for 4 seconds and then down the triangle for 4 seconds, and then pause your breath for 4 seconds.
- Continue this cycle of breathing until you feel calm and relaxed. Slowly following your breath bringing yourself into the present moment, into the here and now.
- You can also use this exercise when you feel emotional, anxious or even during a panic attack.
You can now just observe your thoughts without judgement. You are not your thoughts. Always remember that these thoughts are just thoughts, and our thoughts can simply be changed. Remember to re-frame your thoughts. So slow down girl you got this!
“I always have enough time. I am exactly where I am meant to be in my life right now.”
Our breath is a very powerful tool that can be used to activate rest and digest within the body. But when we experience stress it puts our body into fight and flight mode and it becomes even harder to turn off the stress response.
Eating healthy, getting exercise, meditation, yoga and breathing exercises are all wonderful ways to turn off the stress response and turn on the relaxation response!
PS if you would like to join me on one of my up and coming one day Retreats to enjoy a full day of total relaxation, food and reflection, please don’t hesitate to contact me.
You will benefit from many more stress relieving exercises on a much deeper level promoting healing and helping you re-connect with your mind, body and breath. My next Retreat is coming up in Harvey’s Point on Sat 8th June. Spaces are limited to 12 women.
Visit: ‘Retreat Me‘ Page for full details: https://emilywhelancoaching.com/Retreat-Me-Summer-2019/Book Your Retreat Me Day Now