I had only started my day, and already the stress was mounting to a seemingly unmanageable level. Pressing deadlines, relationship concerns, and a poor night’s sleep were conspiring to take me down for the day. I just couldn’t set aside the ringing in my ears, the difficulty sorting out my thoughts, and the tension I felt throughout my body. The more I concentrated on the symptoms of my anxiety, the more stressed I became! I felt like I was in a crazy cycle of stress leading to anxiety producing confused thinking  and poor decisions – and more stress!

Fortunately, I was able to take a Resilience Reset, and in about 10 minutes my symptoms resolved and my perspective improved dramatically. So what’s the secret? How could a short intermission make such a big difference?

Deep breathing was the biggest game changer. When we are stressed, our breath becomes rapid and shallow, stimulating the nerves in the upper part of the lungs and inducing the Fight or Flight Response. We are ready for action! However, it’s not a saber tooth tiger we are facing, but a situation demanding our attention and concentration. Fight and flight are not our friends in those settings. So we need to calm ourselves.

Deep breathing has the opposite effect as shallow breathing. Taking several slow, deep breaths stimulates the vagus nerve in the lower part of our lungs, releasing an array of anti-stress substances that put the brakes on the fight or flight response. We experience the calming effects of this natural tranquilizer, helping regain control of our thoughts and decision-making.

So what did I do to escape my morning crazy cycle? I found a comfortable place to relax for a few minutes. Then I began breathing deeply in four-second intervals – in through my nose, hold it, out through my mouth, hold it – and repeated it about ten times. All the while, I was forcing my mind to set aside the day’s agenda and focus on my breathing and a few calming phrases, like, “Relax, slow down, it’s going to be ok.” I was soon calm enough to think productively and make better decisions – and make it a better day.

Next time stress strikes hard, take the few moments you have and breathe deeply to interrupt the crazy cycle and restore some inner calm. Repeat regularly to form the habit of implementing your own Resilience Reset.

Copyright © 2017 Stephen Chupp. All rights reserved.

Steve Chupp is a Resilience Trainer and Keynote Speaker. He equips business and healthcare professionals and educators to successfully manage stress and avoid burnout. For more ideas and resources to build resilience and manage stress, go to www.stevechupp.com  Or contact at Steve at steve@stevechupp.com.