Overly stressed!!??
Cortisol too high!!??
Some of the smartest and most successful people in the world, including the Navy Seals and Wim Hof, incorporate this one thing into their routines to help with this same issue.
Breath work!
Incorporating breath work into your daily routine Is one of my top tips for lowering stress and cortisol.
Breath work helps bring your body into a state of deep relaxation and a parasympathetic state to bring your nervous system into balance.
It can get you out of that fight-or-flight response brought on by stress and anxiety.
My 3 favorite techniques are:
- Box Breathing: You can start with a 4-second box. Breathe 4 seconds in; 4 seconds hold; 4 seconds out; 4 seconds hold; Repeat 4 times. This can be increased up to an 8-second box over time.
- Alternate-Nostril Breathing: Start by exhaling then closing your right nostril with your thumb and inhale through the left nostril; close left nostril and exhale through the right nostril; inhale through right nostril then close the right nostril and exhale through left nostril. Repeat for about 5 minutes.
- 4-7-8 Breathing: Inhale through your nose as you count to 4; hold your breath for 7 seconds; exhale from your mouth for 8 seconds. Repeat 4 times.
If you struggle with high levels of stress, anxiety, or struggle to fall asleep, breath work can be a great tool to relax and lower cortisol levels.
Do you practice breath work as part of your daily routine? Which is your favorite?
Stay connected with ICON Meals contributor Shawn Wells:
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