We all get caught up in our everyday lives with work, kids, bills, and everything else. Who has time for a yoga class or a massage when we just want to chill out? Most of us only get a moment to breathe when we hit the pillow, and even then, we might not relax. If you're like me, when I finally get a chance to unwind, my mind is still racing with tomorrow's to-do list. This isn't great for a healthy lifestyle. I know it's tough to find the time, but it's really important.
5-9 Breathing Technique
When we're busy with work or caught up in the hustle of daily life, we sometimes forget to just breathe.
We often don’t get enough oxygen to help calm our nerves. When that happens, our body gets stressed and releases stress hormones, which can mess with how our body functions. This might lead to weight gain and other health issues.
It's easy—during your typical 9-5 job, try taking a 5 to 9 breath count. I suggest doing this about once an hour if you can; just set a timer on your phone. We've all got smartphones now, so they might as well remind us to breathe right too. But if you can't do it every hour, just try it whenever you feel stressed.
It's simple: take a slow breath in for 5 seconds and let it out for another 5 seconds. Repeat this 9 times. It's really that easy. It gives your body a chance to relax and calm your nerves. You should feel better just by getting enough oxygen into your system.
Keep it going
Now that you've got this awesome habit going in your workday, it's important to keep it up for the rest of the day too. Being consistent is super important for building healthy habits that really help your overall well-being. If you're making sure to get your full 8 hours of sleep, you're already setting up a great foundation for your daily routine. (I'll dive deeper into why sleep is so important and how it affects your health in another post, where we'll see how good rest can boost your brain power, emotional balance, and even physical performance.)
With those 8 hours of solid sleep, you've got 16 hours left in your day to be awake and get stuff done. During these 16 hours, you can fit in mindful practices that help you relax and feel good. One easy thing to try is taking 9 deep breaths, each lasting about 5 seconds. This simple trick can really boost your oxygen levels, which is crucial for keeping your energy and focus up all day long.
By taking these 9 breaths at different times, you not only get more oxygen but also find little moments of calm in your busy day. Each deep breath gives you a quick break to clear your head, reduce stress, and refocus. You can easily fit this practice into your day—whether you're at your desk, in a meeting, or on a break.
Try setting reminders or picking specific times, like before starting something new or after finishing a tough project, to do this breathing exercise. Doing this will help you build a habit that not only boosts your oxygen levels but also strengthens your emotional and mental resilience. Just remember, the key to getting the most out of this practice is sticking with it throughout your day.
Just slow it down
The 5 to 9 technique I talked about is something I try to use in my own life. Feel free to tweak it however you like. It's not really about how long you breathe or how many times you do it; the key is just to take a breath and slow down. Once you get into this habit, you'll probably want to keep doing it because it brings a sense of calm that's pretty contagious. That's the whole point—finding healthy habits that work for you.
I came across some more info on Relaxation techniques: Breath control helps quell errant stress response on the Harvard Health Publishing site at Harvard Medical School, and I thought it was really interesting.
I'm here to help
I am always here to help guide you on your journey to a healthier, more balanced lifestyle through nutritional gardeningand the pillars of wellness. One of those key pillars is self-care and mindfulness, which play a vital role in managing stress and overall well-being.
I like to call it "The Universe"—all the stuff in our daily lives that affects our health, from stress to the habits that either boost us or wear us down. Figuring out how to build mindfulness, resilience, and self-care while growing your own healthy foods can lead to a sustainable, fulfilling, and vibrant life.
Nikki Green ~ Nutritional Gardener
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