Dr. Rebecca Gehlke Nolan’s Post

A short breathing exercise for you today: Find a Comfortable Position: Sit or lie down in a quiet, comfortable place. Close your eyes and relax your body. Inhale Slowly: Breathe in deeply through your nose for a count of 4, letting your abdomen rise as you fill your lungs. Hold Your Breath: Hold the breath for a count of 4. Exhale Gently: Slowly breathe out through your mouth for a count of 6, feeling the tension leave your body. Repeat: Continue this cycle for 5 minutes, focusing on the rhythm of your breath.

Box breathing is a simple yet powerful technique designed to help manage stress, enhance focus, and promote relaxation. Follow these steps to incorporate box breathing into your routine and master the art of calm. 1) Inhale deeply through your nose for 4 seconds, filling your lungs completely. 2) Hold your breath for 4 seconds, keeping your chest still. 3) Exhale slowly through your mouth for 4 seconds, emptying your lungs. 4) Hold again for 4 seconds before starting the next cycle.

Discover the power of box breathing! 🌬️✨ This simple technique calms the mind, reduces stress, enhances focus, and promotes a sense of inner peace. You can use this technique to help calm your nervous system when feeling stressed or anxious.

A simple trick that works wonders for stress and anxiety: Breathe like a cow. When cows breathe, it’s deep and slow. We can mimic their breathing to reduce our stress. Here’s how: - Inhale deeply for 4 seconds - Hold your breath for 4 seconds - Exhale slowly for 4 seconds - Hold your breath for 4 seconds This 4-4-4-4 breathing technique slows down your heart rate and lowers cortisol levels. Try it out today and see how much calmer you feel. And remember, if a cow can do it, you can do it too!

Day 12 Belly Breathing Challenge Today, we are focused on long, deep breathing techniques guaranteed to help calm down any central nervous system in a short period of time even while waiting in line ups that might go around a block. This technique is simple, breathing in through your nose, slowly and controlled, and breathing out through your mouth. Repeat this 10 times over and see how your energy shifts. Pro Tip - use this for any moment you need to reconnect.

Don’t over complicate breathwork. You can start very simply — no need for an app or 30 minutes in your schedule. Just remember this: Shallow, chest-based breathing triggers the body's stress response, while deep, diaphragmatic breathing engages the body's relaxation response. To become more aware of your breathing, try this breathing technique: 1. Place one hand on your chest and the other on your abdomen. 2. As you breathe, notice which hand rises more. 3. If it's the hand on your chest, focus on engaging your diaphragm with each breath. 4. Take 3-4 deep, slow breaths in, focusing on the feeling of the hand on your abdomen rising and falling.

Good breathing starts in the belly! Belly breathing is a simple way to quickly manage your stress levels. This proven method of stress reduction is easy to implement in almost any scenario. Belly breathing works by activating your body’s natural relaxation response, which helps relieve muscle tension all over your body. https://buff.ly/3h0SpgA

Feeling overwhelmed by chaos? Try this 30-second breathing hack to calm your mind and regain focus. When I feel anxious or distracted, this breathing exercise helps me reset: 1️⃣ Sit in a relaxed position. 2️⃣ Breathe in and out rapidly without holding your breath. 3️⃣ Repeat this for 9 breaths. 4️⃣ On the 10th breath, hold for 5 seconds, then release. 5️⃣ Repeat steps 2–4 one more time. 🔥 Now, your body and brain are filled with oxygen, helping you feel centered and refreshed. Next time you feel stressed, give this a try—your body and mind will thank you! 💡

The next time you feel stressed, focus on your breath. Aim to shift short, quick breaths to longer, deeper inhales and exhales through your nose. Why? Because slow, controlled breathing helps calm your nervous system and clear your mind. If you’re a deep breathing beginner, here’s a simple breathing exercise to help hone your awareness: https://bit.ly/2Gg3tXI.

Diaphragmatic breathing: Place one hand on your chest and the other on your belly. Inhale deeply through your nose, letting your belly rise, and exhale slowly through your mouth. . #MondayMotivation