Tense shoulders, tightness in the chest, racing mind, any of this sound familiar? These are all cardinal signs of a stressed state. But do you know you don't have to spend tons of money or extended periods of time to alleviate your stress? Did you know you are armed with a built-in stress relieving armory within your own body? It's called your lungs & diaphragm. Your breath! 

The breath is one of the most useful tools we have to settle our mind and relieve stress. Deep breathing, deliberate breathing, is scientifically proven to lower your blood pressure, slow your heart rate, alleviate the fight or flight response, and as a result, has many downstream benefits on many disease states. In very broad strokes, the stress response in the body causes systemic inflammation, which then leads to a variety of diseases if left unchecked. So, by practicing a very easy, very simple, breath practice you can have a very wide positive impact on your health, both in a treatment and preventative manner. 

The following breathing technique is really quite simple and accessible to anyone, anywhere, anytime. It's called "Square Breath." It's super easy to remember how to do because you do it just the way it sounds.

The breath ratio is 4 x 4 x 4 x 4. Easy right? Start with a really deep breath in and just release it. Then seal your lips and breathe in through your nose for 4 counts. Hold the inhale for 4 counts then exhale through your nose for 4 counts. FInally, hold the exhale of 4 counts. That's one round.

In as little as 3 rounds, you can completely shift your mindset towards more peaceful thoughts.

Here's an audio guide for you. Go ahead and download it to your phone or computer and use it any time life seems to run away with you.

https://www.dropbox.com/s/xqwx8h8gm7wojc1/Breath%20Centering%20Meditation%20Tool.mp3 

If the above method seems too much right now, that's ok. An even easier, but equally beneficial, technique is to sit quietly (in bed, at your desk, in your car) and breathe slowly in through your nose, then exhale slowly out your mouth. Repeat for at least 3 minutes. Longer is even better. That's it! Super simple. 

My intention with this message has been to demystify some stress relief techniques. I want you to know the power you hold in your own bodies. Like most things in this world, it can always be more complicated, but it doesn't have to be to be effective. Breathing is something we do without thinking. It's automatic. Without breath, we die. But if we get deliberate with our breath, we can use it as a tool for calming, healing, and even energizing. Take these tools and implement them. Let me know how it goes for you. Let me know about the changes you experience. I look forward to hearing about your journey.

As always you can find me on social media @drlaramay. If you are ready to implement change in your life contact me for a free 30min clarity call. If you're not quite ready for 1-on-1 coaching, check out the 3 Day Paleo program I have put together for you. There are a variety of focuses from detox to gut health and sugar cleansing. If there is something specific you would like me to delve into, just let me know in the comments. I am happy to oblige. 

Cheers to your health,

Lara