The small change Top 10 DAILY Countdown to Wellness: Tip # 8: Slow deep breaths when stress hits!

"If I had to limit my advice on healthier living to just one tip, it would be to simply learn how to breathe correctly."   Dr. Andrew Weil

If you asked someone if they knew how to breathe, they'd probably laugh in your face. "Of course I know how to breathe!" they'd reply, "I've been doing it my whole life!” But here’s the thing: yes, breathing is an involuntary function that keeps us alive, but knowing how to breathe and knowing how to breathe when stress hits are two very different things.

So this week, I’m sharing the health benefits of wellness tip # 8 – 8 seconds of deep breathing when stress hits, along with a two-minute YouTube tutorial of a new breathing technique I’ve learned.

We know that stress is an inevitable part of life, and if we don't manage it, it can cause serious health issues. The good news: simple deep breathing techniques can help us better handle difficult moments.

When we face stress, our body enters a "fight or flight" mode that triggers higher-than-usual levels of two critical stress hormones: cortisol and adrenaline. Adrenaline kicks in within seconds of stress or danger, increasing our heart rate, blood pressure, and giving us a burst of energy – preparing us for "fight or flight." Cortisol peaks a few minutes later, helping us cope and recover. However, prolonged elevated levels of adrenaline and cortisol create a state of chronic stress that can affect virtually every system in your body.

Deep breathing counters this response. Slower, more controlled inhalations and exhalations increase our oxygen uptake and promote a state of calm.

Taking a few deep breaths might seem challenging at first, but with practice, it becomes one of the easiest and most cost-effective methods (no fees or special equipment required) of preventing dis-ease in the body.

Here are some additional benefits of 8 seconds of Deep Breathing:

• Accessibility -It’s a technique that can be utilized almost anywhere

• Immediate Impact – It noticeably reduces stress almost immediately.

• Better Sleep Quality - It promotes relaxation at bedtime.

• Enhanced Focus and Concentration – It sharpens mental clarity.

  
  

Deep breathing exercises have been shown to be effective in various situations. EMTs use it to slow patients’ heart rates and blood pressure. Mental health professionals recommend ii for acute anxiety or panic attacks. Expectant mothers use it for pain management and focus during contractions. It also keeps emotions in check during interpersonal conflicts.

Three months ago, when I received an early morning phone call (you know the one that everyone dreads) and learned that my niece had been rushed to the hospital and was in kidney failure, I tested a new deep breathing practice - the Butterfly Technique, and it helped me refocus. I’ve included the YouTube link to a two-minute tutorial that explains why the strategy is effective and demonstrates how it’s done: https://www.youtube.com/watch?v=KKJ7PNOzsHU. I hope you’ll try it the next time stress pays you an unwelcome visit.

Below are two additional simple but effective breathing techniques:

• 4-7-8 Breathing – Close your mouth, inhale through your nose for 4 seconds, hold your breath 7 seconds, and exhale through your mouth 8 seconds. Repeat until calm.

• Silent Breath - Take a slow, deep breath in through your nose while silently repeating a calming word or phrase (like “peace” or “calm”) in your mind as you exhale. Repeat until calm.

  
  

As we continue to navigate the complexities of modern life with its unpredictable changes, whether you choose diaphragmatic breathing or more structured mindfulness meditation, I hope you’ll make it a part of your daily wellness routine. Share it with others and remind them that until the day we die, we need to know how to:

Be

Relaxed

Especially

After

Taxing

Harrying

Experiences

Be Calm, Be Well!

Need help establishing a daily routine that keeps you well? Contact me at smallchange@myrtlerussell.com.

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