Reducing Stress With Mindful Breathing

Permission to Love with Jerry Henderson

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In this episode, we continue our series on mindfulness practices to help reduce stress, focusing specifically on the power of mindful breathing.
We explore how our breath can activate the parasympathetic nervous system, helping us shift from a fight-or-flight state to a state of relaxation.
We look at the research-backed benefits of mindful breathing, and discuss five effective breathing techniques, and how to incorporate these practices into daily life for a more balanced and peaceful mind.

Key Takeaways:

• Breath as a Bridge: Thich Nhat Hanh, highlighted how breath serves as the bridge between body and mind, connecting life to consciousness.
• Stress Reduction: Mindful breathing reduces cortisol, helping to manage chronic stress and protect long-term health.
• Techniques: Includes diaphragmic breathing, 4-7-8 breathing, box breathing, alternate nostril breathing, and simple breath awareness.
• Practical Integration: A practical way to practice mindful breathing and find consistency for lasting impact on stress and well-being.

Chapters:
00:00 - Introduction and gratitude to listeners
01:01 - Understanding stress and the fight-or-flight response
02:43 - Research on how mindful breathing affects stress and brain function
03:27 - Key benefits of mindful breathing for emotional and physical health
05:20 - Diaphragmic (belly) breathing exercise
06:19 - 4-7-8 breathing technique for anxiety relief
07:07 - Box breathing for focus and calmness
08:12 - Alternate nostril breathing to balance the nervous system
09:07 - Mindful breathing as simple breath awareness
09:36 - Tips for incorporating mindful breathing into daily life
10:52 - Closing thoughts and encouragement to share the episode

Connect with Jerry:

• Website: jerryhenderson.org
• Instagram: @jerryahenderson
• Email: [e-mail]

Don't forget to subscribe and share this episode with someone who could benefit from learning mindful breathing techniques to reduce stress.

I am grateful you are here,
Jerry
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