3-Step Pop Up Stress Check

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Catch your breath to measure your stress.

As a coach I know anxiety is one of the most common emotions we experience. After all we’re the descendants of anxious people. Unlike the tribes who spent too much time in rest in digest mode, we used our fight, flight, freeze response to stay safe. And it worked!

Of course today is a whole different story.  The threats our well-trained survival system detects are less likely to be from physical harm. Instead our triggers come from negatives associations with people, places or things.  The tricky part is, this usually happens without our conscious awareness.  And as the day progresses, you might find yourself more stressed, more worried, more anxious as your subconscious warns your body to stay amped up and on high alert.

The good news is, there’s a simple intervention right at your fingertips. Merely slowing your breathing and shifting to nasal breathing naturally engages the parasympathetic nervous system, bringing the mind and body into a calm but alert state.

Studies show that people who adopt breath-centered therapies reduce their perceived stress levels and recovery time, resulting in decreased levels of anxiety in the short and long-term. Less anxiety results in less reactivity, greater emotional control and stronger focus.

While I always recommend adding a daily mindful breathing practice to your routine, you can carry on your commitment to calm by scheduling 2-4 Pop Up Stress Checks into your day. Decide on some times to add to your calendar, or cue yourself with a written reminder for best results!

3-Step Pop Up Stress Check

To begin reducing your anxiety levels, both overall and in the moment, start with a daily breath check. Make it a point to check in with your breath by noticing how you’re breathing at various times during the day.

To put this practice into action, plan ahead to check in with your breath at least twice a day. Decide on a time or link it to an event, maybe after a conversation, when you’re working on something, when you’re driving.

  1. Are you breathing through your mouth or nose?
  2. Are you breathing rapidly or calmly?
  3. Then take a moment to slow down and begin deepening your breath by taking a few 2-part (diaphragmatic) breaths.

Noticing is the first step to managing your overall anxiety level, and that’s not all. By understanding the relationship between the breath in the body you can use these check in times to reduce your anxiety, increase your energy and even tone your muscles and improve your posture.

Your breath is the entry way to changing your mind! It’s the news that gets me up in the morning, and I hope you’ll join me in discovering the benefits of breathing into breakthrough!

Links to more information:
https://www.psychologytoday.com/us/blog/feeling-it/201304/breathing-the-little-known-secret-peace-mind
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189422/
https://www.healthline.com/health/nose-breathing#differences

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About Elizabeth

I’m Elizabeth Borelli, and I’m passionate about coaching women through breakthrough change. By combining my years of coaching experience, a BA in psychology, multiple certifications in ICF-accredited life coaching, plant-based nutrition, and YTT 200 yoga teacher training, I’ve developed a unique mind-body approach to personal growth and professional success.