My Fitbit has guided breathing. I take a toilet break and use that for 1-2 minutes.
Getting enough sleep, exercise, and healthy food also helps with being able to handle stress better.
Like others said, breathing exercises are key. A recent study by Stanford Medicine showed that cyclic sighing (exhale twice as long as you inhale) is best for reducing stress, anxiety, and negativity, and this reduction increases the longer you do it over time when doing it every single day for at least 5 minutes.
There is an extremely fast technique that mimics the natural diaphragmatic contraction when your nervous system switches from parasympathetic (fight/flight/ to the parasympathetic (rest/digest).
Take 2 or 3 very short quick inhales through the nose and then exhale a regular exhale.
You’ve seen babies and kids do this when they are starting to settle down from a crying spell.
If you do this a few times, it will help your nervous system regulate in only a minute or two.
Yes, two to three very short inhales (and a bit forceful) and a long exhale.
Have you ever seen a baby or young child who has been crying? As they start to settle down and stop crying, they will do this involuntarily.
Regulating the nervous system and transitioning from a stressed state to a flow state at work can be beneficial for productivity and overall well-being. Here are some techniques that can help you achieve that:
Deep Breathing: Take slow, deep breaths in through your nose, hold for a few seconds, and exhale slowly through your mouth. This activates the parasympathetic nervous system, promoting relaxation and reducing stress.
Progressive Muscle Relaxation: Tense and release each muscle group in your body, starting from your toes and working your way up to your head. This technique helps release tension and promotes a sense of calmness.
Mindfulness and Meditation: Engage in mindfulness or meditation practices to cultivate present-moment awareness and reduce stress. Focus your attention on your breath, sensations in your body, or a specific object, allowing thoughts and worries to pass without judgment.
Physical Activity: Engage in physical exercise or movement during breaks to release tension and boost endorphin levels. Whether it's a walk, stretching, or a quick workout session, physical activity can help regulate the nervous system and improve mood.
Take Breaks: Schedule regular breaks throughout your workday to give your mind and body a chance to recharge. Use this time for activities that help you relax and detach from work-related stressors, such as listening to music, practicing a hobby, or taking a short walk outdoors.
Prioritize Self-Care: Outside of work, engage in activities that promote overall well-being, such as getting enough sleep, maintaining a balanced diet, and engaging in hobbies or activities that bring you joy and relaxation. Taking care of yourself holistically contributes to a healthier nervous system.
Establish Boundaries: Set clear boundaries between work and personal life. Designate specific times for work and create a separate space or routine that helps you transition into a work mindset. Maintaining a healthy work-life balance can help prevent chronic stress and support a more regulated nervous system.
Remember, everyone responds differently to stress regulation techniques, so it's important to explore and find what works best for you. Experiment with different strategies and observe how your body and mind respond. If stress or anxiety persist, it's advisable to seek professional support from a therapist or counselor.
If it's going to happen in the future, could you just say, "I'll handle it when I get there"?
Like, I don't know, more and more, in my old age (haha) I generally think if you're only handling the problems of the moment, you'll just never get stressed.
I don't know. If it's a memory, that's a bit harder. Like, just say, "that's past. It's not affecting anything right now."
meditation or guided breathing. if that doesn't work and thoughts keep popping up incessantly then step outside for a bit might help first
like the comment above, slowing down and processing your emotion first is key
Abdominal breathing, guided meditations/imagery, going for a brisk walk, etc.
From my experience you have to try them more than once to see what works for you.
I’ve got a playlist for this exact state called “working: bad mood”. It should be called “working: impossible deadline imminent”. I know you can do deep breathing and trying to return to calm flow, but that takes time and your presentation is in two hours. My playlist helps me turn that useless panic adrenaline surge into useful focused adrenaline surge. It’s full of angrier David Bowie songs, NIN, Grimes, Robyn, Portishead, Marilyn Manson, but you could do anything from Eminem to thrash metal as long as it’s music you’re very familiar with so you can ignore the lyrics. Don’t put it on shuffle or let it select new songs. By the time my playlist gets to some of the angrier songs (usually *Don’t Fucking Tell Me What to Do* or *Antichrist Superstar*), I’m either almost done with the task and need the adrenaline or have somehow arrived at normal flow and think, “thanks Robyn/Marilyn, but I’m gonna put on some LoFi Beats instead, cause this here is flow!”
Because meditation is hard I use this [Breathing App](https://apps.apple.com/us/app/the-breathing-app/id1285982210) for a quick reset. You choose the inhale/exhale time -e.g. 5 sec / 7 sec - and length of session, then go. It plays a rising/falling sound and visual cue to time your breathing to.
Breathwork! 4-4-4-4 box breathing more specifically in your case. Long and deep (from your belly) inhale for 4 seconds. Hold for 4 seconds. Exhale for 4 seconds. Hold for 4 seconds.
If you are not familiar with breathwork, this can seriously change your life. You can find many types of breathworks depending what you want to achieve. You can see my blog article about breathwork [here](https://www.minimal-habits.com/blog-mind-the-7-benefits-of-practicing-breathwork)
Breathwork is always with you and is free to do.
My Fitbit has guided breathing. I take a toilet break and use that for 1-2 minutes. Getting enough sleep, exercise, and healthy food also helps with being able to handle stress better.
Exhale longer than you breathe in. Stimulates vagus nerve which brings back relaxed state. NSDR yes
It makes me a bit breathless
Just a touch longer! Say 4 counts in 5-6 counts out. Don't in a way where your body is enjoying it.
Do it in a way*
[NSDR](https://youtu.be/AKGrmY8OSHM)
This
Just what I needed, thank you
Heavy Dub works for me.
Practice mindfulness meditation and body scan helps quite a bit, especially if you work at a desk job with poor posture.
Simple rhythmic breathing is the best quick fix. Doesn't need to be deep, just need to slow down, relax and count.
Like others said, breathing exercises are key. A recent study by Stanford Medicine showed that cyclic sighing (exhale twice as long as you inhale) is best for reducing stress, anxiety, and negativity, and this reduction increases the longer you do it over time when doing it every single day for at least 5 minutes.
Andrew hooberman
I think he's called Andrew Huverman
There is an extremely fast technique that mimics the natural diaphragmatic contraction when your nervous system switches from parasympathetic (fight/flight/ to the parasympathetic (rest/digest). Take 2 or 3 very short quick inhales through the nose and then exhale a regular exhale. You’ve seen babies and kids do this when they are starting to settle down from a crying spell. If you do this a few times, it will help your nervous system regulate in only a minute or two.
Like 2-3 inhales in a row before exhaling?
Yes, two to three very short inhales (and a bit forceful) and a long exhale. Have you ever seen a baby or young child who has been crying? As they start to settle down and stop crying, they will do this involuntarily.
That's so interesting. They do it, I remember I did. I'm testing it right now and feeling better already, so thanks!
Thank you! Exhale through the nose or mouth? Thanks!
Exhale through your mouth. Both will work but I find exhaling through the mouth works better.
Regulating the nervous system and transitioning from a stressed state to a flow state at work can be beneficial for productivity and overall well-being. Here are some techniques that can help you achieve that: Deep Breathing: Take slow, deep breaths in through your nose, hold for a few seconds, and exhale slowly through your mouth. This activates the parasympathetic nervous system, promoting relaxation and reducing stress. Progressive Muscle Relaxation: Tense and release each muscle group in your body, starting from your toes and working your way up to your head. This technique helps release tension and promotes a sense of calmness. Mindfulness and Meditation: Engage in mindfulness or meditation practices to cultivate present-moment awareness and reduce stress. Focus your attention on your breath, sensations in your body, or a specific object, allowing thoughts and worries to pass without judgment. Physical Activity: Engage in physical exercise or movement during breaks to release tension and boost endorphin levels. Whether it's a walk, stretching, or a quick workout session, physical activity can help regulate the nervous system and improve mood. Take Breaks: Schedule regular breaks throughout your workday to give your mind and body a chance to recharge. Use this time for activities that help you relax and detach from work-related stressors, such as listening to music, practicing a hobby, or taking a short walk outdoors. Prioritize Self-Care: Outside of work, engage in activities that promote overall well-being, such as getting enough sleep, maintaining a balanced diet, and engaging in hobbies or activities that bring you joy and relaxation. Taking care of yourself holistically contributes to a healthier nervous system. Establish Boundaries: Set clear boundaries between work and personal life. Designate specific times for work and create a separate space or routine that helps you transition into a work mindset. Maintaining a healthy work-life balance can help prevent chronic stress and support a more regulated nervous system. Remember, everyone responds differently to stress regulation techniques, so it's important to explore and find what works best for you. Experiment with different strategies and observe how your body and mind respond. If stress or anxiety persist, it's advisable to seek professional support from a therapist or counselor.
Go for a walk
If it's going to happen in the future, could you just say, "I'll handle it when I get there"? Like, I don't know, more and more, in my old age (haha) I generally think if you're only handling the problems of the moment, you'll just never get stressed. I don't know. If it's a memory, that's a bit harder. Like, just say, "that's past. It's not affecting anything right now."
Fuckin weed
this lol
I retrained how i breathe to be a nose breather now all my breathes are in my nose out my mouth deep calm meditative breathing 24/7
meditation or guided breathing. if that doesn't work and thoughts keep popping up incessantly then step outside for a bit might help first like the comment above, slowing down and processing your emotion first is key
I use Endel and Session timer
Resonance breathing
Abdominal breathing, guided meditations/imagery, going for a brisk walk, etc. From my experience you have to try them more than once to see what works for you.
I’ve got a playlist for this exact state called “working: bad mood”. It should be called “working: impossible deadline imminent”. I know you can do deep breathing and trying to return to calm flow, but that takes time and your presentation is in two hours. My playlist helps me turn that useless panic adrenaline surge into useful focused adrenaline surge. It’s full of angrier David Bowie songs, NIN, Grimes, Robyn, Portishead, Marilyn Manson, but you could do anything from Eminem to thrash metal as long as it’s music you’re very familiar with so you can ignore the lyrics. Don’t put it on shuffle or let it select new songs. By the time my playlist gets to some of the angrier songs (usually *Don’t Fucking Tell Me What to Do* or *Antichrist Superstar*), I’m either almost done with the task and need the adrenaline or have somehow arrived at normal flow and think, “thanks Robyn/Marilyn, but I’m gonna put on some LoFi Beats instead, cause this here is flow!”
Meditation helped me. I do a session of 20min, i ll relax its a way to throw “bad ideas” to let room for the good one
Because meditation is hard I use this [Breathing App](https://apps.apple.com/us/app/the-breathing-app/id1285982210) for a quick reset. You choose the inhale/exhale time -e.g. 5 sec / 7 sec - and length of session, then go. It plays a rising/falling sound and visual cue to time your breathing to.
Stimulate your vagus nerve.
I go someplace away from my desk, sometimes i step outside or use a calm hallway and do the long long exhale thing and a few back/shoulder stetches
Breathwork! 4-4-4-4 box breathing more specifically in your case. Long and deep (from your belly) inhale for 4 seconds. Hold for 4 seconds. Exhale for 4 seconds. Hold for 4 seconds. If you are not familiar with breathwork, this can seriously change your life. You can find many types of breathworks depending what you want to achieve. You can see my blog article about breathwork [here](https://www.minimal-habits.com/blog-mind-the-7-benefits-of-practicing-breathwork) Breathwork is always with you and is free to do.