Category Archives: Stress

Yes, just breathe. Most of us are rushing around this time of year with far more to do than we can comfortably handle. We don’t even take time to breathe. Are you breathing or holding your breath??? Are you a shallow or a deep breather? Healthy breathing is a great stress reducer and one I frequently use myself and with my counseling clients.

If you want to create anxiety and stress, open your mouth, take a quick gasp of air and hold your breath. Notice the feeling in your body. For me I notice my shoulders and arms become tense. I feel anxious and no longer relaxed. Now focus on taking six slow deep breaths, noticing the air come slowly and gently in and out of your nostril. When I do this I notice my shoulders start to relax and I get a smile on my face. Many of are so stressed that we think the way our body feels when we are stressed is normal.

Shallow breathing only allows about a teacup of air in, making your heart work hard to pump oxygen to your brain and all those other parts of your body. Your brain then decides it needs to send out even more stress hormones – you’ve heard of cortisol and there are hundreds of other stress hormones your brain likes to tell your body to pump out, shooting adrenaline through your body and causing you to be more and more stressed.

So what can you do instead? Breathe, have a cup of tea and a nice conversation with a friend, laugh, take a few laps around the mall before shopping.

The simple act of spending two minutes each day focusing on nice slow, gentle and deep breathing can do wonders to lower your stress and anxiety and increase your immune system.

If you want to find more ways to lower your stress and anxiety, improve your relationships, and just feel really good about yourself, give me a call.

Isn’t it time for you to step into your full power and creativity?

Until next time,

Amy Barnes MBA MA LMHC