3 Simple Stress Solutions

Stress: “a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances”

It is endemic in our society.   It’s the root of many major health issues.  And it creates symptoms of anxiety, overeating, sleeplessness, fatigue, irritability, poor concentration, substance abuse, etc…. etc….  (it’s giving me stress to type these things!)

Yes, there are a lot of so called ‘solutions’   But it’s hard to make BIG changes when you’re living in that stressful moment and all you can feel, hear and see is CHAOS.

So, let’s take a deeper look. 
Holding our breath is very often our first reaction to stress.
And FYI, stage anxiety creates this same reaction – I remind my coaching students, that the breath is simultaneously the first thing to lock up in tense moments AND Breathe is the key solution to balancing this stress reaction in our bodies, as well as key to proper support for our voice.

Seriously, notice what happens the next time you feel overwhelm or anxiety.  We tense up which limits our breath capacity & / or we begin to breath shallow.  The kicker is that this reaction, limiting our breath, heightens the feelings of stress and promotes the stress cycle reaction.

Why?
From a Yogic standpoint we survive on Prana.  Prana is defined as both breath, and life force energy.  The breath that we take in is our life force energy.  This is our fuel, and our energy source.  Think of it like our gas or electricity.   Apana is the energy that we release.   This entire process of inhale & exhale is integral to a proper balance of our being and our brain functioning.   Note that the exhale, the release, is as important as the inhale.  We must also allow ourselves to let go.  This makes room for the new and also let’s us release toxins within our body – both emotional and physical.



Good News!!
 It takes only 3 minutes of slowing down to begin to bring our body back into balance
The simple act of focusing on your breath for 3 minutes affects our electromagnetic field and brings stability to the blood.
(if you want bonus points go for 11 minutes which positively affects your nerve and glandular systems & in 22 minutes you begin to balance the hemispheres of your brain!)





AND HERE’S 3 Super SIMPLE Ways to help get you there! 
To Begin…
Sit comfortably in a chair feet placed on the floor, sit crossed legged on the floor (feel free to use pillows for coziness and support) or you can even lie down.
Close your eyes .  You can focus them in and up on the third eye point – point between the brows.
Set your timer for 3 minutes (most cell phones have one)  but remember to turn your ringer off
Please don’t worry if the mind wanders or gets anxious – that’s normal!


1.     Left Nostril Breathing 
As simple as it sounds.  Use the thumb of your right hand to cover the right nostril.  And breath in and out only through the left.  This is a great one to do if you are having trouble falling asleep at night.
WHY?
Our left nostril is our cooling and calming energy.  Conversely, the right is our stimulating energy. Focusing on the left immediately calms the mind. (bonus tip! breath in and out on the right if you want to bring focus & clarity to the mind)

2.     8 stroke Breathe for Stress Release
Inhale through the nose in 8 equal strokes, as though you are sniffing in 8 times.  Exhale through the nose in one deep powerful stroke.
Finish by inhaling  deeply & suspending the breath for 5-10 seconds.  3 times.  Second time roll the shoulders gently.  Third time roll the shoulders rapidly.
Exhale and relax
PDF here with picture and detailed instructions
WHY?  Every Day as we go through our day, we use prana.  It's the same way we use gas when we drive our car.  8 stroke breathing helps us to rebalance the energy that we use up each day.


3.     4 part breath
Inhale smoothly through the nose for 4 counts.  Suspend the breath for 4 counts.  Exhale through the mouth for 4 counts.  Hold the breath out for 4 counts before you inhale again.
WHY?  Balancing the ratio of inhale & exhale balances the mind & body.  4 part breath brings clarity and triggers the glands.


Let me know how it Goes!
May your day be filled with Peace and Prana
xoxox
Meredith