5/8/20 5/8/20

Why You're Breathing Wrong and How to Get it Right

Breathing is something we rarely have to think about. Our bodies do a good job of handling that for us.

But what if I told you that you were doing it all wrong!

According to breath expert, Dr. Belisa Vranich, nine out of ten adults are not breathing correctly. That is, the way we are anatomically designed to breathe for full oxygen consumption. And over time this improper breathing can impact our health and wellbeing.

I’ll be the first to admit that I’m guilty of breathing incorrectly. But the good news is that you can easily learn how to breathe the right way.

In this post, you’ll find out if you too are guilty of breathing incorrectly (and I’m 90% sure are), as well as why and how to change it.

Vertical vs. Horizontal Breathing

First, let’s find out what kind of breather you are. For a moment I want you to observe your breathing. Sitting up straight, take a few deep breaths. Notice where you feel the most movement. Is it your upper chest and shoulders that rise and fall as you inhale and exhale? If so, you’re in good company as this is how most of us breathe.

This is called vertical, or upper body breathing, and unfortunately, this is the wrong way to breathe. Sorry to break it to you!

On the other hand, if you feel your belly expand and contract while your chest and shoulders remain mostly still, congrats! You are a horizontal breather and you’re doing it right.

Now, you’re probably thinking: how can there be a right and a wrong way to breathe?? Especially since breathing is something that, for the most part, we’re not involved in. The body handles it without much thought from us.

The difference between these two ways of breathing is that one is the way we were anatomically designed to breathe and the other is how we’ve learned to breathe over time.

If you look at the way a baby breathes or even your pet, you’ll notice that it’s their stomach that moves up and down, not their chest and shoulders, when they are breathing. This is the way we are made to breathe. We’re born breathing this way, but something happens along the way that causes a change in our breathing habits.

But this change isn’t our fault. Our modern lifestyle has made it extremely difficult to maintain horizontal breathing. The shift from horizontal to vertical breathing generally happens between the ages of 5 to 10 and there are a few factors that contribute to this.

Developing poor posture - sitting all day in school, hunching over a desk, and lugging heavy backpacks all have an impact on posture, which in turn affects the way that you breathe.
Restricted stomach movement - you can’t breathe with your belly if it’s unable to move. Self consciously sucking in the stomach, wearing tight clothes, or even clenching your abs to in hopes of building core muscles all make horizontal breathing impossible. The air remains in the upper chest because it has nowhere else to go.
Stress and anxiety - when you’re under stress one way the body reacts by speeding up your breathing with short, shallow breaths that only reach the upper lungs. Over time, this becomes a habit and leads to vertical breathing.

The Problem with Vertical Breathing

Ok, now you’re probably thinking: well I’ve been breathing this way for pretty much my entire life and I’ve been getting along just fine. What’s the big deal? Why change now?

Although it’s not a matter of life and death, there are many problems with vertical breathing to consider.

First, if you suffer from a lot of shoulder and neck pain that just won’t go away, your vertical breathing is likely contributing to your discomfort. Vertical breathing puts unnecessary strain on the shoulders and neck from overuse.

These muscles weren’t designed to be used in the breathing process. We have another muscle that is pretty much dedicated to this process which we will talk about in a few. But instead, your shoulders and neck are constantly in motion and over years or decades this can lead to a lot of pain and discomfort. This paired with our sedentary lifestyle of sitting at a desk all day is a bad combination.

Also keep in mind that the biggest, most oxygen-rich part of your lungs is the lower section toward the bottom of the rib cage. When you breathe vertically, you only use the top part of your lungs and this significantly reduces the amount of oxygen you can take in. You’re forced to take shorter, more frequent breaths to try to get the necessary amount of air.

Remember, the body needs oxygen to function. It’s needed for cell regeneration, energy production, immunity, and more. So getting enough air is a pretty big deal.

Not only this, vertical breathing actually puts stress on the body. When you are taking these short, shallow breaths, the brain gets a message from the vagus nerve and interprets this as a sign of stress.

This activates a series of reactions, switching on the sympathetic nervous system, sending out stress hormones, and putting the body in fight or flight mode. This happens even if you’re not experiencing any stress on the outside. When the body is constantly in the middle of this stress response, it creates a host of other issues like digestive disorders, sleep disturbance, weight fluctuations, and even chronic illness.

Want to learn more about the impact of stress on the body? Check out my detailed blog post on this topic. You can find that here!

Horizontal or Diaphragmatic Breathing

Like I mentioned earlier, horizontal breathing involves your stomach expanding and relaxing as you inhale and exhale.

This type of breathing has various names. You may hear it referred to as abdominal or belly breathing. But it’s most commonly known as diaphragmatic breathing because of the involvement of the diaphragm, a key muscle in the breathing process.

The diaphragm is a dome-shaped muscle right under the lungs. When we breathe in, the diaphragm contracts and moves downward, allowing the lungs to fully expand. This downward motion into the abdominal region is what causes the stomach to expand as well.

Benefits of Diaphragmatic Breathing

Stress reliever - allows the body to relax and turn off the stress response, calming the body and mind and lowering the risk of stress-related conditions.
Lowers heart rate and blood pressure
Provides ample oxygen to support cell functioning
Relieves pain
Helps to improves posture

How to Breath Diaphragmatically

For most of us, diaphragmatic breathing doesn’t come naturally. It’s something that we have to relearn and practice. To try diaphragmatic breathing follow the steps below:

Lay flat on your back with your knees bent.
Place one hand on your upper chest near your heart and the other hand on your belly right below your rib cage.
Breathe deeply in through your nose and imaging carrying the breath into your lower belly. You may have to force your abdomen to expand at first as you get used to this way of breathing. You should feel the hand on your stomach rise on the inhale, while the hand on your chest remains relatively still.
Breathe out (through either nose or mouth), begin to tighten your abdominal muscles, and let your stomach sink back to its original position. You should feel your belly hand lowering and again your chest remains relatively still.

This will take some getting used to. I once did this exercise with a client and she commented that it felt bizarre! But that just shows how out of touch we are with our natural breathing process.

If you are having difficulty with getting the rhythm of the stomach movement and the breath, one thing you can try is breathing out first. Get rid of all the air and you will feel your stomach sink in. Breathe in after and you will feel your stomach fill with air and rise. That is the motion that you want to replicate.

Of course, you can also practice diaphragmatic breathing when upright and seated. But it is easier starting out to feel movement laying down.

Practice Makes Perfect

We’ve been breathing with our chests for so long, it’s not something we can just switch off. Diaphragmatic breathing is something that will take some practice. You can also use it as a relaxation tool, specifically when you are feeling anxious or stressed to help your body and mind calm down.

I practice diaphragmatic breathing whenever I remember! These are some key time that I try to focus on it throughout the day:

Anytime I’m feeling stressed or anxious
During meditation
While eating (relaxation helps with digestion)
Before going to sleep

You can also incorporate restorative breathing practices into your routine such as yoga, tai chi, meditation, and other forms of breathwork. These will encourage your body to get into the habit of breathing deeply and diaphragmatically.

Even though it’s not something we think about often, breathing is critical and more complex than we realize. Breathing gives us the oxygen we need for survival, but also, when done correctly, serves as a useful tool for regulating our wellness.

It takes some practice to breathe diaphragmatically, but even just incorporating it a few times throughout the day will have major benefits on your body and mind. Give it try!

5/1/20 5/1/20

My Morning Routine for Peace, Positivity, and Productivity

Let me start by saying I am not a morning person! Getting up at the crack of dawn and starting my day before the rest of the world has never been a sustainable option for me. So if you're anything like me, no worries! You can still create a morning routine that gets your day started on a peaceful, positive, and productive note.

I'm not gonna lie, I've struggled for years to ~~create~~ maintain a morning routine. A couple of years ago I was inspired after reading "The Miracle Morning." A great book all about the benefits of incorporating a morning routine and some best practices. I was so pumped to start my own morning routine and found myself waking up at 5 am to do about ten different tasks.

To make a long story short, that did not last.

Nevertheless, I did see the value in it, I just needed to tweak it and find something that worked for me. And that’s exactly what I recommend you do too.

Now, because we are in the midst of this global pandemic and are quarantining at home, I decided that this was the ideal time to commit to doing a morning routine. In a time where all the days are running together and things are just weird in general, I thought this would give me some structure, bring a sense of calm, and aid in my productivity throughout the day.

And honestly it has! What I love about morning routines is the feeling of accomplishment that you get after completing it. I love having that positive energy early in the day.

That’s why I want to encourage you to create and stick to (the tricky part) a morning routine. Especially right now as a way to keep you grounded and bring more positivity to your day. We need all the positive vibes we can get!

So! If you’re interested in doing so, read on to learn about my current morning routine as well as tips and ideas for creating your own.

My Morning Routine

When creating my morning routine, I thought about the things that I wanted to do daily but often wasn’t getting around to. Most of these were things I was already doing, but making a routine around them allowed me to prioritize getting them done on a daily basis.

My routine consists of the following activities:

Oil pulling
Gratitude
Reading
Drinking water
Yoga or stretching
Meditating
Eating breakfast

This may seem like a lot, but as you'll see, many things take just a few minutes and also overlap.

Oil Pulling

Okay, you might be wondering what this is! Oil pulling is an ayurvedic oral health technique that involves swishing oil around your mouth kind of like mouth wash to kill harmful bacteria. Some of the benefits of oil pulling, specifically with coconut oil, include preventing bad breath, cavities and inflammation, whitening teeth, and improving gum health. It has also been said to reduce inflammation and support detoxification throughout the entire body (source).

On my nightstand I keep my coconut oil in a Tupperware container. And the first thing I do when I wake up is to take a tablespoon of oil and swish it around for about 20 minutes. This can be challenging! If you’re interested in trying it, start with 5 minutes and work your way up. Don’t swallow it. While I am oil pulling, I do my gratitude practice and reading.

Gratitude

There are many benefits to incorporating some time in your day to reflect on the good things and remind yourself of all that you have to be grateful for. It’s the ultimate mood booster. While I’m oil pulling, I write down 1-3 things I’m grateful for in my bullet journal.

I used to use the Five Minute Journal to do this, but recently adopted the bullet journaling method and have everything contained in there. This takes about five minutes and then it’s on to reading.

Reading

I love reading and I have quite of few books on my To-Read list. But I don't always make the time for it. Incorporating reading into my morning routine has helped me to make reading more of a habit and put a dent in my reading list. I usually read for about 15 minutes. It’s not a whole lot of time, but I do feel like I’m making consistent progress. I do this while oil pulling.

After 20 minutes I’m done oil pulling and I move on to brushing my teeth, washing my face, etc.

Lemon Water

There are many benefits of drinking water, particularly lemon water, in the morning. It hydrates you, helps with digestion later in the day, and can even contribute to weight loss (source).

I’m obsessed with lemon water and drink it all day long, but I start with about 8-12 oz in the morning. I have this prepared overnight and I keep my bottle on my nightstand, so this takes just a few seconds.

Yoga/Stretching

One of my goals lately has been to improve in my yoga practice. I’ve gone through many phases in my workout journey and right now yoga is what feels the best for me and what I’ve been enjoying the most. I love the focus and the feeling of calm it brings me.

Depending on time and my mood, I’ll either do a guided yoga video, a yoga flow on my own or I’ll just do some simple stretching. I don’t spend more than 20 minutes because I plan on doing more extended workouts at other times during the week. But it’s a great way to get some movement in and wake up the body.

Meditation

I have really grown to love meditation. It’s one of my favorite practices for stress relief and calming my mind, which is very much needed. I have a few apps that I like to use, but my favorite is Calm. Usually, I do a guided meditation, but other times it just me and my thoughts. This lasts about 10 minutes.

Breakfast

Lastly, I end my morning routine with breakfast. What I eat varies from day-to-day. Although it’s usually pretty simple. I kid you not, my go-to breakfast is actually homemade soup that I just pop in the microwave. But it’s less about what I eat and more about how I eat. I try to practice mindful eating by sitting at the table and eating slowly, trying to be present and enjoy what I’m eating instead of rushing and multitasking like I often do. I also listen to music or a podcast and relax. I spend about 20-30 minutes on this.

So there you have it, that is my current morning routine!

Create Your Morning Routine

Feeling inspired to create your own routine or maybe revamp one that you already have?! Before you do, I want to give you some tips on how to create and sustain a morning routine that works for you and give you a list of possible activities and habits you can build into your routine.

4 Tips for Customizing Your Morning Routine

1. Think about how much time you want to spend and how much time you reasonably have to spend.

What time do you have to be up vs. what time do you want to wake up. That will give you a sense as to how much time you’re working with. Your routine does not have to be 2 hours to be a worthwhile addition to your day. Right now, my routine is working for me because I have more time on my hands. But down the road that may change and I’ll have to adjust.

2. Consider what your goal is for your routine.

Here are some questions to think about before creating your morning routine:

How do you want to feel? Relaxed? Energized? Empowered?
What do you want more of in your day? Productivity? Peace? Happiness? Better health?
What do you enjoy doing but find you don’t have enough time for?

Your answers will tell you what types of habits you should prioritize.

3. Start slow.

There’s nothing worse than ambitiously starting something and not being able to maintain it. You beat yourself up and then give up on it altogether. Save yourself the stress and start slow, especially if you don’t have a lot of time to work with. I recommend choosing 1-3 activities to incorporate and add on as you solidify it as a habit.

4. Keep some flexibility.

You’ll feel accomplished when you complete your morning routine, but it’s easy to feel the opposite when you don’t make it through the whole routine or do it at all. Prepare yourself for those days when you just don’t have time or don’t feel like it. It happens!! Don’t be afraid to modify your routine when needed, just keep going!

Here are some ideas for activities you can include in your morning routine.

Morning Routine Ideas

Exercise
Read
Meditate
Pray
Practice deep breathing
Journal
Write down your dreams
Listen to a podcast
Listen to an audiobook
Take an online course
Listen to music
Gratitude practice
Affirmations
Work on a side hustle or business idea
Work on a hobby
Drink water
Make tea or coffee
Eat breakfast
Go outside
Enjoy aromatherapy
Make your bed
Make a to-do list for the day
Look over your budget
Water your plants
Talk with your partner or a friend
Do a skincare regiment

There are so many options! These are just a few ideas to get you going. I hope that you’ll create a morning routine of your own that brings you peace, joy, feelings of accomplishment, and whatever else you need for an enjoyable start to your day.

How do you start your morning? Do you have a routine that you follow and how has it worked for you?!

4/19/20 4/19/20

How Stress Works and Why It's So Bad for Your Health

We all know too much stress is bad for us, but do you know why?For a long time, I was skeptical about the effect of stress on my overall health and wellness. It just didn’t make sense to me that what I thought was a feeling—a mental or emotional reaction—could affect me physically.

Stress is pretty serious business. Not only is it an unpleasant experience that I’m sure we all wish we could avoid. But chronic stress is considered a risk factor for illnesses including cancer, heart disease, obesity and even premature death. Many are calling it the “silent killer.” That’s a little scary, wouldn’t you say?

We all know too much stress is bad for us, but do you know why?

For a long time, I was skeptical about the effect of stress on my overall health and wellness. It just didn’t make sense to me that what I thought was a feeling—a mental or emotional reaction—could affect me physically.

Psychologically, yes. It makes perfect sense that high levels of stress would lead to mental health issues like anxiety and depression. But how could other things like IBS or acne be explained by stress? Or even more serious chronic diseases?

It wasn’t until I learned how stress actually works in the body on a physiological level that things clicked. I finally saw all the ways stress was affecting me mentally, emotionally, AND physically. And once I got it, I realized I needed to take it seriously and address my chronically-high stress levels.

In this post I’m going to break down what happens in your body when it’s under stress and why it is likely affecting you more than you think.

What is Stress?

Simply put, stress is the body's response to challenges that it may face. And these challenges, or stressors, come in many forms.

But stress is also a hardwired physical response and survival technique built into the body to protect you from harm. When experiencing stress, many chemical and biological processes occur that mobilize you to spring into action and avoid danger.

Back in the day, our ancestors relied on this stress-response to survive in the face of physical dangers. Back then, stress was encountering a bear in the forest. In contrast, our modern-day stressors look very different. They come in the form of:

Work anxiety
Health concerns
Financial difficulties
Pending deadlines
Never-ending to-do lists
Demanding social life
Relationships
Family conflicts
(Social) media
Pressure to achieve
FOMO
And so much more!

Unfortunately, the body doesn’t know the difference between being chased by a wild animal and a stressful job. It considers both to be a threat and responds in the same way.

Types of Stress

It’s important to note that not all stress is harmful. Some stress is completely normal. I mean, it’s impossible to avoid all stress completely. Stress can even be beneficial at times, pushing you to work harder or step outside your comfort zone or even conquer a fear.

This type of stress falls into the category of acute stress. This is momentary or short-term stress that is usually triggered by something specific like starting a new job or buying a home. It has a beginning and an end. This is the type of stress that we are biologically equipped to manage.

On the other hand, long-term stress that is experienced over a prolonged period is called chronic stress. This could look like constant worry over money or an unhappy relationship. It’s problematic because it keeps the body on high alert. Your system is constantly flooded with stress hormones and your body is unable to rest. Over time, chronic stress will affect your physical and mental health.

The Stress Response

Let’s get into how stress actually works in the body.

When we perceive something as a stressor, the body is way ahead of us and kicks into action. The stress response starts in the brain and eventually makes its way through the entire body via the nervous system.

Stress and the Nervous System

A little background: the nervous system is comprised of your brain, spinal cord and nerves that extend to different organs and body parts. It’s made up of various systems that control everything from your thought processes and movements, to the everyday functioning of our cells and organs. It’s very extensive and complex.

But when talking about stress, the main player is the autonomic nervous system (ANS). The ANS controls all involuntary responses. That is, the things that our bodies do without us thinking about it--heart beating, fingernails growing, healing from cuts or injuries, for example. But also, our response to stress.

The ANS has two branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).

The sympathetic nervous system (SNS) - "Red Zone"

The body enters fight, flight, or freeze mode
Prepares the body for action
Involved in the stress response

The parasympathetic nervous system (PNS) - "Green Zone"

The body can rest, digest, repair, and reproduce (cells)
Calms the body
Energy is conserved

When the SNS is activated, the body believes it is in danger, this is the red zone. Alternatively, when the body believes it is safe and secure, the PNS is activated allowing the body to rest and recover, this is the green zone.

We need both the SNS and PNS to keep us balanced. You can also think of the SNS as the body’s gas pedal and the PNS as the brakes.

The green zone is our home base, allowing the body to function properly. The red zone our emergency responder, that keeps us safe.

The problem is that with all the psychological stress we experience daily, so many of us are living in the red zone most, if not all of the time.

We’re constantly on high alert, ready to fight or flee and our bodies don’t get the opportunity to rest and repair. We’re basically living in survival mode and energy, oxygen, and nutrients are taken from the rest of our body to fight the perceived danger. Only this danger is not a bear in the woods, but an obnoxious boss or a lengthy to-do list.

Stress and the Body

When you experience stress, your body undergoes a physiological response that looks like this:

A stressor arises (e.g. a big presentation) and the stress response begins.

The brain perceives the stressor and activates the SNS (you’re now in the red zone). This triggers the adrenal glands to release the hormones cortisol and adrenaline, which communicate to your cells that you are in danger. In response, many bodily changes occur to provide emergency fuel and energy to the most vital areas, preparing you for fight or flight.

Some of these physiological changes include:

Increased heart rate, pushing blood to muscles, heart and other vital organs, and extremities (arms and legs)
Increase in pulse and blood pressure
Heavy breathing, airways in the lungs expand
Extra oxygen is sent to the brain to increase alertness
Sharpening of senses (sight-pupils dilated, hearing)
Blood sugar (glucose) and fat released into the bloodstream to provide more energy

After the initial threat, the body wants to return to the green zone, where it can rest and recover and get back to its normal functioning (i.e. the processes that keep us healthy). However, when stress lasts for too long or is triggered too often, your body remains in the red zone.

Why is this a problem?

Well, in the red zone, when the body is focused on trying to save your life, all of its resources go toward the critical organs – the heart, lungs, brain and the limbs (in case you have to make a run for it). There is little left over for the rest of the body, making it a little difficult to maintain a healthy system.

On the other hand, when the body is in the green zone, it can focus on resting, digesting, repairing and reproducing. Many important bodily functions take place in this mode. You are able to properly digest your food, absorb and distribute nutrients to our cells. You can rest and heal, allowing you to fight infection and for your cells to grow and function optimally.

When we remain in the red zone, constantly on high alert, sending out stress hormones and prolonging the stress response, the result is chronic stress and, ultimately, burnout. Over time, the body builds up some resistance and tolerance to the ongoing stress and panic. But never fully returning to a state of rest takes a toll on your health.

In a state of constant stress, we are more likely to suffer from:

Weakened immune system – reduced ability to fight and recover from illness
Mood issues – anger, depression, lack of energy, and poor sleep quality
Increased blood pressure and heart rate, higher cholesterol, and risk of heart attack
Digestive issues – IBS, acid reflux, and nausea
Weight gain due to increased fat storage and disrupted hunger cues
Loss of libido and irregular menstrual cycles
Muscle and joint pain
Lower bone density

The Far-Reaching Effects of Stress

Hopefully, you can see that stress is certainly not just in our minds (as I once thought), but impacts our entire body – physically, mentally, and emotionally. I want to go a little more in detail on a few areas that are often affected by stress. If you are suffering from chronic stress, you may be experiencing these effects right now.

Weight

I'm sure you have experienced stress-related cravings. The desire to eat junk or comfort food when you're stressed out. This isn’t just an emotional coping method, but actually has to do with the body's need for glucose. When you’re under stress, the body wants to get you the most efficient, fast-burning fuel and that is glucose (sugars and carbs).

During the stress response our blood sugar goes up (as more glucose is made available in the blood) and our glucose reserves are depleted. The body begins to fear that it won't have enough glucose to fuel you in the future. And this is when the body starts to crave sweets and carbs to replenish the stores of glucose. So, cravings are not just emotional, but often biological.

Additionally, there is another option for fuel: fat. And this is the ideal fuel that we would like our bodies to utilizes. However, glucose is the faster burning source of energy. So, when you are constantly in the red zone, you are burning more glucose (instead of fat) and craving more sugary foods to replace it. When you are in the green zone, your body is better able to burn fat and use it as fuel. This gives some insight into why stress and weight gain tend to go hand in hand.

Sleep

When you have constant low-level stress and your SNS is turned on, adrenaline remains in your bloodstream keeping you revved up. Remember, your body thinks that you are in danger and wants to keep you alert and awake. This is one of the reasons why people find it hard to fall asleep when under stress and insomnia is a common symptom of chronic stress.

You may fall asleep but because your body is still on high alert, your sleep is not restorative, and you wake up feeling just as tired as when you went to sleep. I know this problem all too well, feeling rested when I woke up despite getting plenty of sleep (often 10 hours or more) each night. This was especially eye-opening for me and prompted me to find strategies to calm my mind and body before bed.

Hair, Skin, and Nails

When the body perceives that you are in danger, its blood supply, oxygen, nutrients and energy are diverted to the most essential organs and processes that will save your life. Unfortunately, the health of your hair, skin, and nails is considered by the body to be non-essential processes. They are not going to make or break your survival and are often the last things to get the necessary attention. Therefore, stress can contribute to hair loss, skin disorders like acne, eczema and psoriasis, and brittle nails. The best way to get your hair, skin, and nails to thrive is to get your body back into the green zone.

Digestion

Have you heard of the brain-gut connection? You experience it when you feel butterflies in your stomach when you’re nervous or excited. So, it’s no surprise that our digestive system is impacted by stress. When we are in the red zone, the natural rhythmic contractions that move food through the gut are disturbed. Food moves slower through the digestive tract and affects the body's ability to digest and absorb nutrients.

This can lead to disorders like IBS, acid reflux and changes to gut bacteria. With all the new information we are learning about the impact of gut health on our overall health (affecting immunity, inflammation, mental health and more), it’s easy to see how stress can have a domino effect on our wellbeing.

How to Reduce Chronic Stress

Stress is an unavoidable part of life, but of course there are many things we can do to reduce the negative impact of stress in our lives and on our health.

The goal is to get out of the red zone (the constant fight or flight stress response) and back into the green zone where our parasympathetic nervous system can do its job – conserving energy, resting and replenishing.

Out of the Red Zone

To downshift the sympathetic nervous system (SNS) and get out of the red zone, we basically need to calm down (DUH! you’re probably thinking)! I know this is much easier said than done. But if the body feels it is in danger, it will keep activating the SNS and the stress response will continue.

One thing we must do is shift our perspective of the pressures we face in our daily lives.

I have a friend that very rarely ever gets stressed. I’m the opposite and am prone to worrying over the smallest things. For her, when a potential challenge comes up, like a project deadline, it doesn’t faze her. She just doesn’t interpret it in a way that causes panic or stress. It’s a pretty amazing skill and one that we all need.

We have to work on reframing our thoughts about stress. Try to view stressful situations as challenges that you can control and master, rather than insurmountable threats. This will go a long way toward calming you down and reducing stress.

Another thing to consider is reducing caffeine. I know the coffee drinkers out there don’t want to hear this! I’m right there with you, I used to live on coffee too! But the problem with caffeine is that it increases adrenaline, the hormone that is released during the stress response. It keeps you revved up and energized, and it makes it harder to come back down and return to that state of rest and relaxation.

It can be hard to make the transition to drinking less caffeine, but experiment with it and see how you feel. Try drinking decaf coffee (or half decaf/half regular) or herbal teas as a replacement.

Into the Green Zone

This may sound unbelievable, but the best way to activate the parasympathetic nervous system (PNS) and return to the green zone is through breathing. Specifically, diaphragmatic breathing.

Diaphragmatic breathing, also called belly breathing or deep breathing, is a technique that engages the diaphragm and involves long, slow exhalation. You know that you are breathing from your diaphragm when your stomach moves up and down as you breathe in and out. This type of breathing actives the PNS by communicating to the body via the nervous system that it is safe.

For most people, this type of breathing doesn’t come naturally because we’re used to the short, shallow breathing from the chest that results from stress. It’s important to incorporate diaphragmatic breathing whenever you can to remind the body that it can relax. You can set a daily reminder or incorporate restorative, breath-focused practices into your routine, like yoga, tai chi, meditation and other forms of breathwork.

Get Your Nutrients

Keeping the body nourished with the vitamins and minerals it needs to regulate the nervous system and the stress response is important. Essential nutrients help regulate stress hormones that signal either danger or safety, neurotransmitters that allow for communication across the body, and the nervous system as a whole. Some of the key nutrients to include in your diet are B vitamins, vitamin C, calcium and magnesium.

Many herbs and adaptogens have also been promoted as effective stress relievers. Some of the most commonly used natural supplements for stress reduction are ashwagandha, chamomile, lavender, lemon balm, and holy basil, among many others.

Even though we tend to downplay it, stress has become a serious problem. Especially in our culture where we’re constantly busy and on the go. In the past, stress looked like a wild animal in the woods, but today’s stress has taken on a new form. It’s more psychological in nature and can be hard to escape. As a result, our bodies are constantly in fight or flight mode, responding to these daily stressors, with little opportunity for rest or recovery. This not only takes a toll on our mind, but our body as well. It leads to poor health outcomes like a weakened immune system and can potentially lead to chronic illness.

Fortunately, there is a lot we can do to calm our bodies and minds and get out of the red zone and into the green zone, where the body can do what it needs to do to keep us healthy.

So tell me, are you living in the red zone? How has stress been affecting you? Let me know by leaving a comment below!

Sources

Stress and the Body, Integrative Nutrition, Inc, 2018
https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
https://courses.lumenlearning.com/atd-bhcc-intropsych/chapter/parts-of-the-nervous-system/