Have you ever had one of those days where nothing seems to go right?

Of course you have!

Your schedule doesn't go as planned. Your internet is acting up. You just sent an email to someone with an error in the message. You spilled coffee on your shirt. You receive an urgent request that you were not expecting. You are annoyed with someone. Someone is annoyed with you.

You are worked up. You are stressed. You feel like you could scream. Maybe you even do scream!

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Your body under stress

When you are confronted with a stressful situation, your body reacts as though you are under attack. Your breath starts to race, your heart starts to pound, you sweat and adrenaline is pumped through your body.

This is your body's fight-or-flight response or sympathetic nervous system in action.

Even if you aren't being chased by a tiger or bear (and most of the time we aren't!), your body reacts as though you are.

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You have a choice‍

When this happens, you can keep pushing forward. (If you are under real, immediate attack you might have to push through!)

Or you can pause.

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Pause. Soften. Breathe. Take a deep breath.

This is the little mantra I say to myself when I realize I am stressed and worked up and it's no use pushing.

Deep breathing is one of the most natural, most convenient, and easiest ways to counteract stress in the moment.

When you are worked up and your body has launched a stress response, you can employ deep breathing to counteract the stress response.

When you breathe deeply, you switch on your body's parasympathetic nervous system, also known as the rest-and-digest system.

• Your body takes in  more oxygen.
• Your heart rate slows.
• Your muscles become less tense.
• Your thoughts stop racing.
• You can better access the part of your brain that is designed and equipped to make good decisions.

Deep breathing can even lower your blood pressure, ease pain, and help you fall asleep!

Bringing your awareness to your breath connects you to the present moment and is a wonderful way to center yourself no matter the circumstance.

Deep Breathing Practice
This is a simple deep breathing practice in which you make the exhalation slightly longer than the inhalation.

The longer exhale is the key to switching on the body's relaxation response.

• Breathe in through your nose for 4 counts.
• Pause and hold your breath for 2 counts.
• Breathe out through your nose for 6 counts.
• Repeat

You may try this practice for several rounds once or twice a day or any time you need a little calm.

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