Self Regulation Tip: A quick way to calm the F*** down.

Feel like you struggle to regulate yourself? Can’t seem to find a way to calm down when things are tough. Just Breathe … and here’s why.

Take 5 long breaths in and slow your exhale. Begin your count on the exhale and it will automatically slow your inhale. This equals about 30 seconds of deep breathing, which engages the relaxation response through your endocrine system. This response counteracts the stress response and they cannot exist at the same time.

Your breath controls your mind. It does this by impacting your heart rate, known as heart rate variability. As you breathe you are changing and shifting your nervous system between parasympathetic (rest/digest) and sympathetic (fight/flight) all day long. By taking control of your breath, you take control of your heart rate, when you do this your brain gets the signal that things are ok.

This builds self confidence by allowing you choices in each moment. Over time you learn that you have skills to figure things out, even when you do not like any of the choices in front of you.

Choices allow you to respond rather than react, thus you are more regulated in every interaction throughout your day, doing just what is needed in each moment. No more, no less.

Take Time To Breathe

So many of us run from one thing to another while life passes us by so quickly we can’t keep up. Today take time to breathe, slow down, and notice. Here are 5 ideas to heighten your awareness.

1) Stop – right now, whatever you are doing and notice how your body feels
2) Take 5 deep breaths – allow your belly to rise and fall and notice how it feels to breathe deeply
3) Notice all the colors around you – what do you see? Describe it in detail
4) Watch the clouds moving by – just notice and don’t focus too hard on any one
5) Pick three and try them at least 2x each today

By taking time each day to notice how we are connected to things around us, our life becomes richer. In addition, we begin to see the small ways life is beautiful, perfect, and mystical. Enjoy!

Taking a Deep Breath Can Help You Manage The Holidays

As we blow through this holiday season searching for the perfect give, what have you done for yourself?We spend time wandering, looking, finding the perfect gifts. We expend all our energies finding things we believe others will want, but what about ourselves? Have you taken time for you?

We know that exercise combats stress but it’s the first thing many people slash when their schedules get overloaded. When we take deep breaths, exercising or not, we elicit a relaxation response, this in turn helps our body release hormones that calm us. They help slow our systems down. The result? Clearer thought patterns, more productive, more enjoyable everyday experiences.

Take some time for you this holiday season and don’t ignore the importance of exercise.