Breathing through the Holidays

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Tis the Season!

Christmas, Hanukkah, Kwanzaa, Yule… Oh my! 😱

No matter which holiday you celebrate during the month of December, these special times spent with family, friends, and community brings so much JOY!

However, as we’re all running around and preparing for an EPIC HOLIDAY SEASON, it’s not uncommon to experience some bouts of feeling overwhelmed, stress, or anxious.

First of all, I want you to know…

You’re doing an AMAZING job! 👏

Secondly, if you feel rushed, stressed, anxious, or overwhelmed with the hustle and bustle of the holidays or even nervous when preparing for an upcoming big meeting, presentation, or conversation…

TRY BREATHWORK

Breathwork is an easy to way manage your stress, set the tone, and provide a quick refresh throughout your day to tap into the calming effect you may need…

I encourage you to take a few minutes each day and try them for yourself.

Here are three breathwork techniques that I use regularly which have helped me during, not only this time, but all throughout the year. 🌬️

Box breathing, also known as square breathing, is a technique that has gained attention in modern contexts, particularly in areas such as sports psychology, military training, and wellness practices.

How to do it:

• Inhale slowly through your nose for a count of 4.

• Hold your breath for a count of 4.

• Exhale completely through your mouth for a count of 4.

• Pause and hold your breath for a count of 4.

• Repeat the sequence.

When to do it:

• You are about to go on stage for a public performance, such as giving a speech, playing an instrument, or performing in a play.

• You experience a triggering event, or you're overwhelmed by intense emotions, such as grief, anger, or sadness.

• You find yourself in a moment of frustration or overwhelm while parenting, perhaps dealing with a tantrum, a challenging situation, or simply feeling stressed.

Benefits:

• Enhances focus and concentration.

• Balances the autonomic nervous system.

The 4-7-8 breathing technique, also known as the Relaxing Breath, is a method developed by Dr. Andrew Weil to promote relaxation and reduce stress.

How to do it:

1. Sit or lie down comfortably.

2. Inhale quietly through your nose for a count of 4.

3. Hold your breath for a count of 7.

4. Exhale completely and audibly through your mouth for a count of 8.

5. Repeat the cycle several times.

When to do it:

• You are lying in bed, and your mind is racing, making it challenging to fall asleep

• You start to feel overwhelmed, anxious, or experience the onset of a panic attack.

• You are faced with a high-pressure work situation, deadline, or challenging task that is causing stress

Benefits:

• Promotes relaxation and calmness.

• Helps regulate the nervous system.

Deep abdominal breathing, also known as diaphragmatic or belly breathing, involves engaging the diaphragm to take slow, deep breaths.

How to do it:

• Sit or lie down in a comfortable position,

• Place one hand on your chest and the other on your abdomen.

• Inhale slowly and deeply through your nose, allowing your abdomen to rise as you fill your lungs with air.

• Exhale slowly and completely through your mouth, feeling your abdomen fall.

• Focus on making your breaths slow, deep, and rhythmic.

When to do it:

• You are about to engage in a physical activity or exercise routine.

• You anticipate a difficult or emotionally charged conversation with a friend, family member, or colleague.

• You are dealing with chronic pain, discomfort, or tension, such as headaches, muscle tension, or gastrointestinal discomfort.

Benefits:

• Activates the body's relaxation response.

• Increases oxygen supply to the body and brain.

LET’S WRAP THIS FLIGHT UP WITH A BOW… 🎁

Find a quiet and comfortable space to eliminate distractions, when practicing these breathwork techniques. 🧘‍♂️

For me, I do the Deep Abdominal Breathwork as part of my Morning Routine (CLICK HERE to read FLIGHT #014), which sets the tone for my day.

Then, I leverage Box Breathing or 4-7-8 Breathing throughout the day, as needed, for stress management.

It’s wild how only 1-5 minutes of focused breathwork can calm your entire system down, which helps you reset and refocus on the task at hand.

Daily breathwork contributes to an overall sense of well-being.

Combining these techniques with mindfulness or meditation can further enhance their effectiveness in reducing stress or anxiety.

Give it a try!

This is the MINDSET SHIFT. 🤯

GOOD LUCK!

Until our next FLIGHT, check out our latest episode of the SuccessFlow Podcast and feel free to like, subscribe, comment, and share.

Episode 28: A Review of Charlie Munger

In light of the recent passing of Charlie Munger, Phil and I dive into the realm of an icon that truly represents the SuccessFlow ethos. We talk playing the long game with continual learning, mental models, and some of Charlies witty mantras.

Remember, Opportunity is Everywhere!!

Cheers! Steven

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