Lee R. Roberts 🧠🏃‍♂️’s Post

It's almost Friday! How are your stress levels? 🙌Did you know deep breathing can help more than you think! Diaphragmatic breathing, also known as belly breathing or abdominal breathing, is a technique that focuses on engaging your diaphragm—a muscle in your belly. By training your diaphragm to open up your lungs, you can breathe more efficiently and promote relaxation. This is my FAVORITE stress-busting activity! 🧘♂️🙏 I know you all want to do this right now!! So let's do this!! Follow these steps: 🙌Find a Comfortable Position: Sit or lie down on a flat surface. 🙌Relax Your Shoulders: Shift them downward away from your ears. 🙌Place Your Hands: One hand on your chest and the other on your stomach. 🙌Inhale Through Your Nose: Breathe in deeply until you can’t take in any more air. Feel your abdomen expand. 🙌Exhale Slowly: Purse your lips and exhale through your mouth for about 4 seconds. 🙌🙌🙌🙌Repeat: Practice this several times for the best results. This type of breathing activates the parasympathetic nervous system, which promotes calmness and relaxation. It’s the foundation for many meditation and relaxation techniques! Look at all these amazing benefits that can come from BREATHING: 👉It lowers cortisol levels, reducing stress, anxiety, and depression. YES! 👉It strengthens the diaphragm and helps the lungs work more efficiently. 👉It lowers blood pressure by promoting relaxation. 👉Engaging the diaphragm enhances core muscles. 👉Deep breathing increases oxygen delivery to your brain and body tissues. As a Functional Diagnostic Practitioner, I coach my clients to better help and use deep breathing strategies as part of the protocol! I will tell you what I tell them, deep breathing takes practice, so be patient with yourself. Try different patterns and find what works best for you. Incorporate diaphragmatic breathing into your daily routine to experience its calming effects and reduce stress. 🌿💨 If you are feeling overstressed and would love to hear more about stress reduction strategies that can improve your well being, send me a DM! Happy Friday Eve Everyone💥🎉🧨🥳🤩

Talking is a significant hyperventilation event for many and can trigger breathing symptoms - breathlessness, tiredness, coughing, light headedness, trouble concentrating, feeling anxious/stressed after speaking, fear of public speaking etc. One of the 8 Healthy Habits that I teach in a breathing course is how to breathe when speaking to optimise blood flow and oxygen to the brain rather than dropping it which is what happens when we take gasping inhalations in through our mouth, speak fast, over use our secondary respiratory muscles and engage the sympathetic branch of our nervous system (fight flight mode). Here I share some relevant information on the subject of breathing fast while speaking and the integral link between breathing and the nervous system. It's written by Phil Parker (Neurolinguistic Programming): "The speed of your voice is naturally linked to the speed of your breathing. As a result, when we are stressed or anxious we tend to breathe faster, which naturally makes us talk faster, as we can only speak on the out breath, as you have probably already noticed. This works both ways, in that when we talk faster we increase our breathing rate, this in turn has a knock-on effect on our nervous system, actually changing our internal body physiology to release hormones and so we feel even more stressed. There is also a link between the speed of voice and the kind of thoughts we have; a faster voice will activate the stress pathways, and again it works both ways, activating stress pathways will increase the speed of your voice and your breathing rate. You can also notice that when you are stressed or wound up your internal voice will also be fast, and it too will have an effect on your breathing rate and your stress levels. Equally, if you have a slow, calm, relaxed voice, it slows down your breathing, it calms down your nervous system. The same applies to your internal voice, if it is calm, relaxed, it will guide your nervous system and physiology to do the same. So if you want to get yourself more relaxed, centred and focused start by noticing your breathing rate, the speed at which you’re talking, and the speed of the voice inside your head, and then simply s-l-o-w t-h-e-m d-o-w-n !" Yes, thanks very much Phil, but how? It's actually not that simple and in my experience this is easier said than done! I hyperventilated badly whenever I talked for decades and knew I did it and needed to slow down but it wasn't until I got the breathing knowledge of how to do this in a breathing course, first improving my baseline breathing pattern and then learning more advanced breathing for speaking skills, that I was finally able to do this. As a result of this knowledge I was able to go from extreme phobia of public speaking to regularly speaking on podcasts and to the public throughout NZ. To date my biggest audience was 300 and I enjoyed it thanks to what I learnt through the course.

Box Breathing 📦🫁 Did you know there’s a simple technique that can bring back your calm and focus within minutes? It’s called Box Breathing—the secret weapon used by elite athletes, special forces, and stress management experts to reduce anxiety and enhance performance. This technique helps reset your nervous system by controlling your breath rhythm and guiding your mind towards relaxation and tranquility. The best part? It requires no special tools or equipment, so you can practice it anytime, anywhere, by simply dedicating a few minutes of your time and attention. •What is Box Breathing? Box breathing is a form of yogic deep breathing. The term “box” refers to the four steps involved, each representing one side of a box: 1- Inhale through your nose for a count of four. 2- Hold your breath for four counts. 3- Exhale slowly through your mouth for four counts. 4- Hold again for four counts before repeating the cycle. •Benefits *Lowers Stress Box breathing’s main benefit is relaxation, particularly during stress. Research indicates that controlling your breath can reduce cortisol levels, the stress hormone, and may even help lower blood pressure. *Activates the Parasympathetic Nervous System During stress, the sympathetic nervous system (“fight or flight”) is highly active. Box breathing can help shift to the parasympathetic nervous system, which promotes relaxation and digestion. Shallow, rapid breathing increases anxiety, but breathwork can move the body into a more relaxed state. •How to do Box Breathing Don’t put too much pressure on yourself to master the box breathing method right away. Start slowly, and find your own rhythm. Dr. Young advises: “You don’t want to go too slowly or too quickly. Stay at your comfort level, making sure you’re breathing very gently and not straining.” For a step-by-step guide on how to do it .. Here’s a 3-minute video that will guide you through the practice of box breathing ⬇️ (1): https://lnkd.in/eZNPWiXt Main reference: ttps://https://lnkd.in/ewCwr2FH Video: https://lnkd.in/eVzRQTCz

Nasal Breathing: A Natural Solution for Managing Anxiety In today’s fast-paced world, anxiety is a challenge that many people face daily. Fortunately, there is a simple, yet powerful tool available to us all: nasal breathing. This ancient technique can help reduce anxiety and bring about a sense of calm and balance. By regulating breathing, nasal breathing promotes emotional well-being and offers a natural way to alleviate stress. Here’s how nasal breathing works as an effective anxiety management strategy: 1. Regulation of the Nervous System Nasal breathing engages the parasympathetic nervous system, also known as the “rest and digest” response. This helps to counteract the body’s sympathetic nervous system, which is responsible for the fight-or-flight response triggered by anxiety. By activating the parasympathetic system, nasal breathing encourages relaxation, calming the mind and body. 2. Enhanced Oxygenation When we breathe through the nose, the air is filtered, humidified, and warmed before reaching the lungs. This process increases the efficiency of oxygen uptake, promoting better brain function and reducing stress levels. Proper oxygenation helps to clear mental fog, allowing for more focused and relaxed thinking, which is crucial in managing anxiety. Read the Full Article at: https://lnkd.in/eANDp_NB #nasalbreathing #anxietymanagement #health #wellbeing

💛 A quick way to calm stress & anxiety 💛 Hey everyone, “Calm down… Breathe… There you go… Better now?” How many times have you said something like that to someone in emotional distress? How many times has someone said it to you when you’re panicked? It turns out that the calming power of deep breathing is real and backed by science. You can purposefully calm your stress and refocus your mind through breath work. You can learn and use a few simple techniques every day – without waiting for the next panic attack. Here’s why deep breathing works so well. When we’re stressed, our bodies react with shallow, upper-chest breathing. We can reduce the stress response by deliberately breathing from our diaphragm. Abdominal breathing helps calm our nervous system and encourages our bodies to relax. Try these exercises during a stress-free period a few times to get the hang of it first. 1. Breathe deeply, all the way into your belly – in and out through the nose. Put a hand on your tummy and the other on your chest so you can be sure your belly is moving out more. Do this for three to five more full, deep breaths. 2. Imagine the air around you is full of peace and quiet. Breathe in and visualize that sense of ease entering your body – and when you exhale, imagine stress exiting your body. You can even add in an inhale statement (like “I breathe peace and calm in”) and an exhale statement (like “I release stress and tension out.”) Do it for a few minutes. Go a little longer each time. 3. Try progressive muscle relaxation. Lie on the floor for this one. As you inhale, tense a muscle group; then release it as you exhale. Start with the feet and work your way up. 4. Box breathing, or 4 x 4 x 4, clears away the “flight or fight” response at any time. Close your eyes and inhale for a count of four; hold for a count of four; exhale for a count of 4. Do this a few times until calm returns. Pick one of these and try it now. No crisis required. 😊 Join my FREE Facebook group for more breathing work 🧘🏼♀️ https://lnkd.in/dV_53kt6 Can't wait to see you there and get you breathing better and healthier! Tatiana xx #pilates #pilateswithtatiana #rehabilitation #breathing #breathwork #breathingexercises #livelife

Did you know that a simple breathing exercise can help with relaxation, sharper focus, and better overall health? Here’s how breath exercises can help: 1️⃣ Stress Reduction: Deep, rhythmic breathing activates your relaxation response, melting away tension and anxiety. 🌱 2️⃣ Better Sleep: Diaphragmatic breathing is proven to improve sleep quality – perfect for those restless nights. 😴 3️⃣ Heart Health: Deep breaths can lower blood pressure by balancing your autonomic nervous system. ❤️ 4️⃣ Pain Management: Breathing techniques help manage pain by relaxing muscles and improving circulation. 🌟 5️⃣ Mental Clarity: Regular practice enhances mood, focus, and emotional resilience. 🧘 Sources: 🌱 Stress Reduction: Activate relaxation and reduce anxiety (Kwekkeboom & Gretarsdottir, 2006; Hosseinzadeh-Karimkoshteh, 2021). 🌟 Pain Relief: Relax muscles and improve circulation for pain management (Jong & Gamel, 2006). 😴 Better Sleep: Improve sleep quality, especially under stress (Liu et al., 2021). ❤️ Heart Health: Lower blood pressure and balance the autonomic system (Asyari, 2024; Yu et al., 2015). 🌬️ Respiratory Support: Aid asthma and COPD management (Upoyo, 2019; Gilbert, 2003). 🧘 Mental Clarity: Boost mood, focus, and resilience (Leutenegger et al., 2022). 🤰 Pregnancy Health: Reduce physical and mental strain in the third trimester (Jannah & Rahmawati, 2023). 🎯 Our quiz can help you assess your mindfulness and awareness. Discover how in-tune you are with the present moment and your breathing patterns.

The power to calm your mind and body is literally under your nose. Here's how to harness it. In our fast-paced, high-pressure world, stress and anxiety have become unwelcome yet familiar companions for many of us. When I struggled with anxiety, I suffered from numerous symptoms, including: - vertigo - muscle tension - heart palpitations - a constant sense of overwhelm Sound familiar? But what if I told you that one of the most powerful tools for managing stress and changing your relationship with anxiety was right under your nose (literally)? Conscious breathing - the intentional control of your breath - is a scientifically proven way to hack your nervous system and shift your state. I would get lost in thoughts or sensations when stressed and anxious. This only fed my anxiety. I was able to stay present and calm my stress and anxiety during those challenging moments by practicing breathwork and specific techniques. Here's how it works: When stressed, our breathing becomes fast and shallow, a key part of the sympathetic nervous system's "fight or flight" response. By consciously slowing and deepening our breath, we activate our parasympathetic nervous system—the "rest and digest" mode that counteracts the stress response. Specific breathing patterns have been shown to have distinct effects on our emotional and physiological state. For example: - Equal inhalation and exhalation (e.g., inhale for 4, exhale for 4) promotes balance and calm. - Longer exhalations (e.g., inhale for 4, exhale for 8) are deeply relaxing and help with sleep. To start, try the 4-7-8 technique: - inhale through your nose for 4 seconds. - hold for 7 seconds. - forcibly blow air out through your mouth for 8 seconds. Repeat for four breath cycles. With regular practice, especially in moments of stress, conscious breathing can become a powerful tool in your toolkit. So the next time anxiety comes knocking, remember: the power to find calm is just a breath away. ♻️ Repost if this helped or inspired  🔔 Follow me, Daniel Mori 🫁 for more 🌟 If you want help managing stress or overcoming anxiety, DM me BREATHE, and let's talk.

Your 60 second performance MBA: How to use breath to manage stress in high pressure situations. In high-pressure situations, managing stress becomes crucial for maintaining clarity, focus, and performance. One of the most effective and immediate tools at your disposal is your breath. Breathing techniques can act as a bridge between your conscious mind and your autonomic nervous system, helping to reduce stress levels and enhance your ability to remain calm and focused under pressure. One simple yet powerful technique is deep, diaphragmatic breathing. By inhaling deeply through the nose, filling the lungs and expanding the diaphragm, and then exhaling slowly through the mouth, you can activate your body's relaxation response. This process helps to lower heart rate, reduce blood pressure, and decrease cortisol, the body's stress hormone. The 4-7-8 technique is another effective method. This involves inhaling for a count of four, holding the breath for a count of seven, and exhaling slowly for a count of eight. This pattern can quickly reduce anxiety and bring your focus back to the present moment, making it easier to tackle the task at hand. Practicing these breathing techniques regularly can not only help you manage stress in high-pressure situations but also improve your overall stress resilience. By learning to control your breath, you gain control over your stress response, empowering you to face challenges with a steadier hand and a clearer mind. This tip is from my book Powerhouse. Check it out if you want to learn more about elevating your energy and health!

Breathe Deep, Restore Fully My photo is to capture a simple reminder: while a breathe supplement can be a helpful ally, it can’t do the breathing for you! When it comes to lung health and nervous system restoration, encouraging healthy movement of the breathing diaphragm is key. Why? Because the diaphragm isn’t just about breathing—it connects deeply to the fascia around the heart, creating a ripple effect that supports relaxation, emotional balance, and overall well-being with the potential to reduces dysregulation, inflammation and anxiety. Breathing intentionally isn’t just about oxygen—it’s about restoring connection. For 40 years, I took tiny whispers of breath, leaving my diaphragm frozen, holding all my unfelt emotions. Learning to get my diaphragm moving again made all the difference, unlocking a sense of ease to feel that I didn’t know was possible Here is a sample of two of my favorite breath practices, the Voo breath and the Straw Breath: ✨The Voo Breath: Take a normal inhale, and on the exhale, make a low, resonant “vooo” sound, letting it originate from bowles of your being and vibrate through your chest and throat. This practice stimulates the vagus nerve, calming your system and bringing you into a state of safety and regulation. ✨The Straw Breath: Imagine breathing through a straw (or use an actual one if you like!). Inhale deeply through your nose, then exhale slowly through pursed lips, as if you’re gently blowing through a straw. This helps elongate your exhale, signaling to your nervous system that it’s safe to relax. **Here’s one breathing tip that transformed my own practice: Exhale the first 80% through your mouth (pursed lips) and the last 20% through your nose. It activates my breathing diaphragm every time! These simple yet powerful practices work beautifully to encourage the movement of the diaphragm and unlock the heart’s connection to your breath. Take a moment today to try them out, feel and share your experience of them Your breath is your vitality, your life force and your best natural nervous system healing agent Within the digital self-directed R.I.S.E. program I added a whole bonus section in the resource library called 'Breathe Well to Feel Well' and share fundamental breath practices that build stress resilience and prepare the body to rest, recover, renew and restore internal balance.   #NervousSystemRestoration #whoturnedthelightson #VooBreath #StrawBreath #roseannereilly

5 Ways to Breathe to Manage Stress and Anxiety Stress and anxiety can often feel overwhelming. But one of the simplest and most effective tools we have to combat these feelings is our breath. Here are five breathing techniques to help you find calm and clarity: Deep Belly Breathing: Place one hand on your chest and the other on your belly. Inhale deeply and gently through your nose, allowing your belly to rise more than your chest. This type of breathing engages your diaphragm and helps to calm the nervous system, reducing stress. 4-7-8 Breathing: Inhale quietly through your nose for a count of 4. Hold your breath for a count of 7. Exhale completely through your mouth, making a whooshing sound, for a count of 8. This technique can bring immediate relaxation and is a favourite for many when feeling anxious. Not always easy to do, but some people love it. Box Breathing: Imagine breathing around a box. Inhale for 3 counts, hold for 3, exhale for 3, and hold for 3. This rhythmic breathing can help to ground you and bring your focus back to the present moment. Alternate Nostril Breathing: Close your right nostril with your thumb and inhale deeply through your left nostril. Close your left nostril with your ring finger and exhale through your right nostril. Continue this pattern, switching nostrils after each inhale. This practice can balance your mind and bring a sense of peace. Coherent Breathing: Breathe in for a count of 5 and out for a count of 5, ensuring each breath is smooth and even. This simple technique can be done anywhere and helps to promote a state of balance, and increase HRV (heart rate variability) These breathing techniques are easy to integrate into your daily routine and can be practiced anywhere, anytime. Give them a try and notice how they help you feel more centred and calm. Remember, it’s often the small steps that lead to big changes. Want to learn more? Check out my brand new course, starting in 2 weeks time. Mostly pre-recorded, so learn at a pace that works for you, in bitesize chunks. Learn more, in a fun way, about your lungs, nose, nitric oxide, managing carbon dioxide in your body, the vagus nerve, the autonomic nervous system and much more! https://lnkd.in/ey2raCVA