Yes, I’m starting this blog today about managing stress, by causing you… stress. I’m going to give you a POP QUIZ… don’t worry, it’s not going to be graded. Question: You can live three weeks without food, three days without water, and three hours without shelter in extreme weather. But, what can’t you live without for even three minutes? NO, not coffee! Ummm, you can live without your phone for three minutes, I promise. Try again. Yes! Breathing! I don’t recommend testing this statement out for accuracy unless you’re a master free diver.

Our breath is literally our connection to life. The way we breathe affects us on all levels; physiologically and also mentally, emotionally and energetically. It affects our heart rate, blood pressure, nervous system and digestion, along with the quality of our presence and sense of wellbeing. Profound. The breath is very connected with the mind. If you feel stressed or upset your breathing pattern is very different from when you are relaxed and calm. Notice how you breathe when you are stressed, fearful, angry, anxious or feeling overwhelmed. There is a tightness in the top of your chest, your breath is shallow and rapid, causing your heart to race.

The most fantabulous (yes that’s a word, I looked it up) part is that this works both ways: through our breathing we can start to influence our state of mind and emotions. One of the best things you can do when you start to feel that familiar panicky feeling is to breathe. It may sound basic, but basic is great when managing symptoms of stress and anxiety. Breathing deeply and slowly is key to experiencing the full benefits of it. It’s also a good idea to focus your thoughts on breathing and nothing else. When I’m anxious or stressed, I first acknowledge this feeling, still myself, close my eyes, and begin my calming breath. As I inhale, I focus on the feeling of the air moving through my nostrils. I feel my belly fill with air like a balloon. I notice my ribcage expand. I then SLOWLY blow the air out through pursed lips, as if through a straw. I like to visualize myself in a peaceful place and say to myself, “inhale calm,” as I breath in. As I exhale, I imagine the stress and anxiety leaving through my breath. I do this for as long as I need to. I use this technique for any stressful situation… when I lose my keys, when the dog digs a hole in my backyard that leads to the center of the Earth, when the toilet seat gets left up and I take an unwanted bath, when I get bad news, or when I buy an overripe avocado.

Now it’s your turn. As a woman over 50, your body can't physically handle stress the same way it did when you were younger. The effects of stress are compounded and your body isn’t as resilient as it once was. When you’re stressed, you may already take a deep breath and blow it out once or twice, but by taking your calming breath to the next level, you will truly get back to a stress-free baseline. Your new habit it to acknowledge when stress or anxiety is creeping up on you, and turn your focus to your breath. Follow your breath in and out and create a mantra that will help you keep your mind off of the stressor. You can even practice this a few times each day when you’re busy and need a mental break. Making this technique a habit not only reduces stress and anxiety but also slows your heart rate, lowers blood pressure, improves mood, helps manage depression, improves focus (so you can respond to stressors and not react to them), improves digestion, and quiets your mind… ahhhhh. Now a quiet mind is something I could live with for three minutes, three hours, three days, or three weeks!

Try this 4-7-8 breathing technique… when done frequently and over time, it will become your go-to relaxation and sleep aid.