Welcome back to class! Last week, I encouraged you to understand your stress better by doing some simple recordings using a 1-10 scale. If you didn't start with us, find my original post HERE - you can start class anytime!

When you look back at your stresses, I'm betting some of them happen when you are stuck in traffic, waiting, or anytime the clock is not your friend. Just for this week I want you to use your wait time to try a simple coping strategy.

Breathe.

That's right, breathe. Yes, I know, you breathe everyday and yet you are still stressed. This is a different kind of breathing. I want you to focus on a deep, slow inhale, and a slow, controlled exhale. Strive for 8-10 seconds in, 8-10 seconds out. Do it now, watching the second hand of a clock or watch, for a 2 minute period.

Doesn't that feel a little bit better?

What you just did is called relaxation breathing. Breathing in this manner slows our thoughts and physiology and tells the fight-or-flight mechanism to stand down. It also provides a brief mental distraction, one that is often enough to derail negative thoughts. Relaxation breathing has been around for decades and is a proven way to fight stress. However, as I tell my patients, it is a skill, not an aspirin. That means you must practice it in calm moments to become proficient at it (i.e., before you can successfully use it for the pre-public speaking jitters).

THIS WEEK’S Challenge : Every time you are waiting , practice your relaxation breathing. In line, in traffic, before class, during commercials, while the coffee brews… for this week, wait time = breathing time . Don’t forget to keep notes on what your experiences are as you practice these exercises. It can be especially helpful to record your stress level on a scale of 1-10 before and after you practice breathing.

I'd like to hear from you. Feel free to add your comments below. Remember, in order to protect your privacy, please use a pseudonym instead of your real name.