first step to dealing with stress

When I finally realised the first step to EVERY s-i-n-g-l-e stress was the same, it seemed simple and obvious.

I started think about the times I and others have been stressed:

My daughters HSC

My sons sport competitions

Clients releasing tension

A confronting conversation

Interviews

The excruciating pain of giving birth

Experiencing ice baths (for 6 minutes and realising the 2 minute timer was accidentally 2 hours!)

Emergency workers, hospital staff and ambulance crew - all working under immense daily pressure

Different people, different scenarios, same first response

TAKING A BREATH.

Simple, right?

Here’s why. What actually is stress and can it be healthy?

Stress is a response to a perceived demand or threat. Our brain activates the sympathetic nervous system - the fight flight freeze survival mechanisms and temporarily shuts down the logical creative parts of the brain in order to survive.

We may experience:

• increased heart rate

• tightening of muscles

• faster breathing

• sharper attention, but also foggy brain.

Healthy stress comes in waves and helps us be alert, motivated and focused and propels us toward achieving challenges such as:

• learning something new

• taking a meaningful risk

• training physically or mentally

• working toward meaningful goals.

Afterward, you usually feel tired but accomplished.

(Like giving birth and spending 2 minutes in an ice bath!).

Ongoing stress is different and takes a toll.

Why does taking a breath help reduce stress?

Your breath sends a direct signal to your nervous system without thinking.

Fast shallow breathing = threat (fight flight freeze)

Slow, steady breathing = safety (rest and digest)

When you slow your breath, you stimulate the parasympathetic nervous system - your calming system.

This helps you to:

• lower heart rate and blood pressure

• relax muscles

• reduce stress hormones (such as cortisol and adrenaline)

And especially on the out breath… a long slow exhale helps to:

• create a pause so you can respond instead of react

• bring your thinking brain back on line

• regulate emotions more easily

So remember your step 1 - take a breath

Try this simple exercise:

You can do this anywhere.

1. Gently breathe in through your nose for 4 seconds

2. Slowly breathe out through your mouth for 6–8 seconds

3. Repeat this 5–10 times

Allow your breath soften, especially on the exhale.

Even a minute or two can shift how your body feels and once your body feels safer, your mind usually follows.

When you combine conscious breathing with ESR (Emotional Stress Release), you give your body and mind the chance to reset - gently, naturally, and effectively.

If ESR is new to you, head over to my blog on Emotional Stress Release to learn more.