just breathe (insert expletive here)

I can feel my teenage kids roll there eyes as I say it...and I too get annoyed if I hear it as a “solution” to stress or an in the moment freak out. But the reality is there is so much darn evidence that taking a beat to close your eyes and settle the mind OR if you cannot close your eyes (driving? in a meeting?) it still works and can be done in a subtle way.  

But HOW exactly? and for how long? There are many methods, but I am here to say that it really does not matter your technique because it is what works for you!  The one thing that is clear is that breathing through your nose, holding it for a bit then exhaling through your mouth gets the best results overall (exhaling a bit longer than the inhale – until no breath left – is most important).  And while you could do the 4-7-8 method developed by Andrew Weil, the key is to JUST DO it : )  truly!  Even 3-4 rotations can have a calming affect and will distract you from whatever it was that set you off in the first place (and why the counting helps).  

Ah the Pacific…so cold yet so welcoming. Find what brings you peace and go there in your mind while you breathe.

Lastly there is much evidence to support that doing it even when not stressed (like first thing when you wake up) can have long term health benefits like improved mood, lower blood pressure, increased cognitive function and even better sleep.  And its FREE!  wheee!