Day 10 ❍ A Simple Reset for Your Nervous System

Your Breath: The Key to Calm

Did you know that you can cheat the doctor? Get better results in minutes? It’s true. I have a brother who has high blood pressure. He’s terrified of needles, hates the doctor, but his girlfriend gets him to go to his appointments. So one day, he’s running late to the doctor and gets caught in traffic. Just before he walks in, he stops and takes several really deep breaths. He continues this controlled breathing as he gets checked in. By the time they took his blood pressure, it was lower than expected. His girlfriend teased him later: “You just cheated the doctor!”

Well, maybe. But what he really did was tap into the power of breath control to change his body chemistry. Breath can shift you from stress to calm in just minutes. When we breathe consciously, we activate the parasympathetic nervous system—the part of our body that says, “It’s safe to relax now.” This simple practice can reduce anxiety, improve focus, and reset your energy and mood. When we have a practice like this, there is a cumulative effect that begins to create new patterning in our body. Small steps, big results.

ACTION

4-7-8 Breath when you’re feeling overwhelmed:

  1. Sit or lie down in a comfortable position.

  2. Breathe in deeply through your nose for a count of 4.

  3. Hold your breath gently for a count of 7.

  4. Exhale slowly through your mouth for a count of 8.

  5. Repeat for 3-5 rounds.

Squeeze and Release Breath to release cellular stress:

  1. Sit or lie down comfortably.

  2. Bring your focus to any part of your body holding tension.

  3. Breath in and squeeze that area (ex: your shoulders), exhale release.

  4. Move to each body part that needs your focused release.

  5. Suggested places: shoulders, face, hands, feet, stomach, glutes, whole body.

Feel the shift? That’s your body moving from stress to calm—one breath at a time.

“If you want to change how you feel, change your breath.”
— Alex Dawson

RECIPE INSPO

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Next Livestream Class: Wednesday, January 15th 🧘🏻‍♀️ 9:00 AM