Dedicate one or two minutes daily to a simple breathing practice to down-regulate your nervous system, which helps you experience situations differently, reduces triggers, and improves decision-making.
Practice a breathing technique by inhaling through your nose for approximately 4 seconds and exhaling for approximately 6 seconds, aiming for six cycles (about one minute), focusing on extending the exhale longer than the inhale to lower heart rate and blood pressure.
Before starting a breathing practice, consciously relax your pelvic basin/lower abdomen, jaw, shoulders, and heart; then, breathe into these relaxed spaces, allowing your being to expand on the inhale and the breath to leave naturally on the exhale.
Set hourly reminders (e.g., an alarm or a post-it note) to pause for one minute and complete six cycles of breath, helping you reconnect to your breath and prevent the accumulation of daily stress.
When moving from a work environment to your home life, pause for a minute to engage in breath work, consciously leaving work-related stress in that space before entering your home to interact with family in a down-regulated state.
Before entering a potentially stressful situation, such as a difficult family visit, stop and practice down-regulation breathing by inhaling for 4 seconds and exhaling for 6 seconds for at least 6 rounds, maintaining this nasal breathing rhythm as you enter to stay calm.
When feeling overwhelmed, make a conscious choice to engage in a simple breathing practice to navigate the fine line between overwhelm and privilege, thereby shifting your mindset and appreciating the present moment.
If experiencing an afternoon slump or needing to be alert for a task, utilize a specific type of breath practice to achieve an alert, tuned-in state without inducing stress.
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