Two Ways You Can Breathe Through Holiday Stress
“Amidst the hustle and bustle of the holidays, finding time for self-care can be a challenge. However, integrating Breathwork into your daily routine is both simple and effective.”
The holiday season is upon us and while it can be a time for joy and celebration, it often comes with its fair share of stress, especially if your family is like mine - familial drama.
There is nothing quite like the holidays to unearth stored trauma and baggage. So, instead of trying to force your way through the holidays with a smile on your face, let’s try to regulate your nervous system so you stand a chance at finding joy while navigating the next few months.
The tool we will be leaning on is Breathwork. I'll walk you through two simple exercises to help keep you grounded and in your body as we navigate the rest of 2023.
Understanding Stress and Breathwork
Stress is a natural part of life, but chronic stress can take a toll on both our physical and mental well-being. During the holidays, the pressure to create the picture-perfect celebration can elevate stress levels. This is where we need to welcome in some Breathwork. This practice involves conscious control of your breath to promote relaxation and reduce stress. By focusing on your breath, you can activate the body's relaxation response and bring a sense of calm to even the most hectic holiday moments. Meaning, when you focus on your breath, you have a greater chance of not getting caught up in your head or worrying about the nonsense your family may be causing.
Simple Techniques for Holiday Harmony
One of the beauties of Breathwork is its accessibility. You don't need any special equipment or a quiet space—just a few minutes and a commitment to yourself. Start with diaphragmatic breathing, easily done by focusing on breathing with your whole torso.
Exercise: Sit comfortably, place one hand on your chest and the other on your abdomen. Inhale deeply and slowly through your nose, allowing your abdomen to expand. Exhale slowly and silently through your nose, feeling your abdomen contract. Repeat this process for 4 minutes, focusing on the rise and fall of your breath and body.
Incorporating Breathwork into Your Holiday Routine
Amidst the hustle and bustle of the holidays, finding time for self-care can be a challenge. However, integrating Breathwork into your daily routine is both simple and effective. Consider setting aside a few minutes each morning or night for a Breathwork session. Whether it's in the quiet moments before the household wakes up or as you unwind before bedtime, this dedicated time can become a sanctuary of calm amid the holiday storm.
Exercise: 4-7-8 Breath Technique
Sit comfortably and allow your eyes to gaze in front of you or close. Inhale slowly through your nose for 4 seconds, hold the breath in your body for 7 seconds, and exhale out through your nose for 8 seconds. Repeat this 5-10 times and see how you feel after.
If it is challenging to hold for 7 and exhale for 8, you can adjust the timing to a 4-5-6 breath. But please make sure that your exhale is a few seconds longer than your inhale.
This holiday season, try not to let the stress of the holidays steal the spotlight. If you consciously work on balancing your nervous system, I promise you can navigate the festivities with a sense of calm and presence. As you wrap gifts, bake cookies, and gather with loved ones, remember to take a moment to breathe. Inhale the joy of the season, exhale the stress, and embrace the magic of the holidays with a newfound sense of peace.
