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HealthPublished April 26, 2025
Just Breathe
April is National Stress Awareness Month, a time to recognize how stress affects our daily lives—and what we can do about it.
Stress shows up in different ways: headaches, trouble sleeping, short tempers, or feeling overwhelmed. While a little stress can help us stay alert and focused, chronic stress takes a toll on our physical and mental health.
Here are a few simple ways to manage it:
The Lion's Breath Roar (Let it ALL out FAST)- Situation: Bumper to Bumper traffic and patience is thin
- How to do it: Inhale deeply through your nose. Open your mouth WIDE, stick out your tongue, and exhale with an audible haaaaaa. Do this 3 times.
- Why it works: Releases the tension in face, jaw, neck, etc. This energy boost is weirdly fun!
4x4 Power Breath (About to loose it at the workplace)
- Situation: Exploding Inbox, Mile-Long To-Do List, Annoying humming co-worker
- How to do it: Inhale for a 4 count, Exhale for 4 count, hold for 4 count, and surprise - repeat 4 times.
- Why it works: Calms the nervous system, gets you out of fight or flight mode
The Sip-And-Sigh (About to cry in a weird place like the grocery store)- Situation: Packed check-out line, and your kid just knocked over a display
- How to do it: Small sip of air through your mouth, and then 2 more (like through a straw). Exhale with an audible sigh. Repeat 3 - 4 times.
- Why it works: Tricks your body's breathing rate so it slows down and activating your Chill-Out mode (para-sympathetic nervous system)
The Infinity Loop (2 a.m. Brain Bouncing)- Situation: Your mind is replaying everything you've said since 7th grade
- How to do it: As you inhale imagine you are tracing a figure-eight. As you exhale go the reverse. Continue for 5 minutes.
- Why it works: The rhythm paired with the visualization quiets your mind which triggers your body its safe to relax and rest.
The Mountain Breath (Overwhelmed and need to feel unshakeable)- Situation: Packed schedule and one more email or text will send you over the mountain
- How to do it: Sit or Stand tall - Inhale deep through your nose and imagine you are an immovable mountain. As you inhale climb the mountain and as you exhale climb down the mountain.
- Why it works: Connecting to imagery strengthens your focus.
The Wave Breath (Full-Blown Spiral)- Situation: Racing thoughts and Pounding heart
- How to do it: Inhale through your nose and expand your midsection, then pause and inhale more through your ribs. Finally slowly exhale reversing from your chest to midsection. Repeat 5 -6 times.
- Why it works: Slows heart rate to encourage full-body relaxation.
This month, take a moment to check in with yourself. What’s causing stress? What helps you reset? Even a few small changes can make a big difference.
Stress happens—but so does healing. 💙
*Article Courtesy of Women's Day Magazine April - May 2025 Issue
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