Surefire Stress Relief, Part 1: Breathing Through Your Heart

How different would your life be if you could intentionally shift yourself out of tension and anxiety into a relaxed, clear-minded state in just 30 seconds?

A couple of weeks ago, I got on a conference call about an investment opportunity in my company, HeartMath. The consultant on the call, who had been a CFO of two public companies, said it had been a strained morning for him. "I really need to chill," he admitted at the start of our call, so I offered to guide him virtually through our Heart-Focused Breathing technique as a way to help him de-stress. He agreed.
"Focus your attention on the area of your heart," I said. "Let go of whatever you've been thinking or doing. Pretend your breath is flowing in through the area of your heart and out through the area of your heart." I began to feel him settle down into breathing slowly and easily. After a pause, I continued: "Now, focus on someone or something in your life you really appreciate and feel gratitude for while continuing Heart-Focused Breathing."

Some 15 seconds later, he said, "Wow, I feel so different. This stuff really works." My investment adviser, who's been working with HeartMath for nearly a decade, was also on the line. She'd heard similar stories before, but this was the first time she'd witnessed a senior executive in her own field make such an immediate change. She was so astonished at the impact that, at our next in-person meeting, she said, "If that technique can do that for him, this can change the world!" She's since become an even bigger believer and evangelist of our work.

Our research at HeartMath has shown that Heart-Focused Breathing can help people quickly reduce stress -- and in this day and age, quickly is the only way most people are willing to try. This technique may be used in everyday stress, anger, anxiety and emotional overload or in times of acute crisis, where it's especially helpful. It works because the exercise helps you change stress-producing attitudes and reset your stress set point. You are actually changing your heart rhythm pattern and calming your autonomic nervous system. By focusing on your heart, you're taking energy away from the undesirable emotions. You generate a positive attitude or feeling, which starts to shift the signal the heart sends the brain so the brain response is different. It changes your physiology to move into heart-brain coherence and alignment.

So if you find yourself feeling angry, mildly depressed, anxious or otherwise stressed, try this easy, free and quick technique for yourself to refuel your system:

Shift your attention to the area of your heart. Imagine your breath passing in and out through your heart area or the center of your chest as you slowly inhale and exhale. Breathe in an attitude of calm and balance, as if you were taking in an emotional tonic that takes off the rough edges. You can also try breathing in a feeling of gratitude or compassion -- or whatever attitude you find most soothing. As you shift into the positive feeling, notice when you feel the release. You will likely feel genuine appreciation or compassion and the former uncomfortable physical sensations replaced by comforting, relaxed ones.

This exercise can be done in a quiet place or while walking, jogging, or -- once you get familiar with it -- even participating in a conversation.

I use this technique whenever I notice I am stressed to reboot my inner computer. Then I come back into balance and have more clarity about my next steps.

7 Steps To Instant Calm

  

It is to forget amount stress you are actually under like between your busy work schedule, taking care of the kids, running errands, and, oh, the hundred other things you have to do in a day.

But your body is well aware. All that tension could start a chain reaction of health problems. "When you repeatedly get stressed, your nervous system stays keyed up, so even small amounts of stress can make you feel overwhelmed," says Henry Emmons, MD, author of The Chemistry of Calm. That's why it's so important to build in a relaxation routine for those times when life goes haywire.

 Learn how to cultivate calm with these simple suggestions.

1. Look for the Signs: 

   The best way to manage stress is to keep it from building up in the first place. But it can be hard to tell when you are headed towards the danger zone, because your body's signals can be subtle. "People often aren't aware that stress affects quality of sleep -- you may get eight hours, but still not get much deep sleep, so you feel worn out," Dr. Emmons says. 
     
   
   

2.  Shift your focus:

   When you're feeling tense, you may get the (unproductive) urge to mentally replay what went wrong over and over in your mind.
   
   Dr. Emmons recommends shifting your focus to your body instead. Find a quiet place to sit down, and concentrate on feeling the seat beneath you. Then take long, deep breaths from your diaphragm; try inhaling through your nose for a count of four, holding for two and exhaling through your mouth for seven. Exhaling longer than you inhale deepens your breathing, which helps calm your nervous system. "You can even practice your breathing when you're not stressed, so you know exactly what deep-breathing counts soothe you," Dr. Emmons says.
     
   
   

3.  Get a move on: 

   It's easy to use stress as an excuse to skip exercise -- you've got way too many other things on your mind, right? But working out actually helps balance stress hormones, Dr. Emmons says.
   
   So take a break, and walk up and down a few flights of stairs, or sign up for that kickboxing class you've been dying to try. Then cool down from your routine with some mellow music: Make a special "soothing" playlist for your iPod, recommends Beth Hamilton, MD, co-author of So Stressed: The Ultimate Stress-Relief Plan for Women. Research suggests that your brain waves will sync up with the slow rhythm, putting you in a meditative state.
     
   
   

4. Snack Right: 

   During stressful times, it's human nature to want to treat yourself to a piece of cake. But it's more important than ever to stick to your healthy eating habits, says Elizabeth Somer, RD, author of Eat Your Way to Happiness.
   
   Sugary munchies spike your blood-glucose level, making you feel even more jittery. For a healthy yet stress-busting treat, dip fresh strawberries in dark chocolate sauce, Somer suggests. The fruit's vitamin C decreases stress-induced free radicals, while dark chocolate helps reduce stress hormones (such as cortisol) in the body. Another option: Snack on carrots or celery sticks. Chomping on crunchy (but healthy!) snacks helps you release pent-up frustration, Somer says.
   
     
   
   

5.  Phone a friend: 

   Spending time with pals helps our bodies pump out the feel-good hormone oxytocin. So meet up with a friend at the end of a crazy-busy day, or call during your lunch break.
   
   Even better: Make time to hang out regularly -- you'll get a continuous boost to your well-being. Just don't turn your talks into bitchfests; ranting will get you worked up again, Dr. Emmons says.
   
     

6. Get Out!:

   Holing up at your desk can make you get stuck in "I'm overwhelmed!" mode. Simply breathing some fresh air can improve your outlook, helping you deal with tough situations more calmly. Step outside and enjoy the head-clearing moment rather than thinking of all the things you have to get done. If there's a garden nearby, stop and smell the flowers. Research shows that inhaling certain scents (like lavender) can help reset a stressed immune system to normal levels.
   
     

7. Prep for Bed:

   You know how it goes: Just when you lie down for a good night's sleep, all your worries come rushing back. And the lack of sleep only makes you feel more anxious. To combat this vicious cycle, reach for a pad and pen, and jot down any negative thoughts or to-dos that pop into your head, says Sue Patton Thoele, author of The Mindful Woman. It's counterintuitive, but getting your thoughts on paper actually helps you put them aside.