Put yourself in a quiet room or space. Darken the light if you can . Create a moment of quiesence. Practice this or other breathing techniques to acquire more of a sense of neutrality in you life, maybe for 2 minutes three times a day. Two other simple techniques are: 1. Box Breathing where you breathe in abdominally thru your nose to the count of four, hold it to the count of four and then release it to the count of four thru your mouth; or 2. Dr. Weil’s technique of breathing in, pause and notice the moment between inhalation and exhilation and then release.
Each of these approaches go for the same thing. Shut down the alarms in your life, put yourself in neutral and recover. You have an ability by controlling this voluntary aspect of respiration to improve nervous sytem functioning and allow your body to quiet the alarms produced by chronic, harmful levels of stress and anxiety.
Harmful levels of these stress hormones can be reabsorbed by your kidneys and liver once your brain gets the message produced by changes in respiration and heart rate that the alarm or threat is over. Unfortunately most of us habituate and normalize high levels of stress. The end result is organ damage, quicker aging , sleep disturbance, earlier onset of preloaded genetic disease such as hypertension or diabetes caused by these lifestyle risk factors and maladative coping such as excessive use of alcohol, poor time management, emotional or boredom eating.
These simple techniques can be a small step towards improved health. Pick one of them and practice for 3 days. Notice if there are any changes in energy levels, sleep patterns etc. It is a small step and one of many you need to do to recapture your health but it is a beginning.