"In these times of divisiveness, negative news cycles, and gloomy winter months, it can feel hard to keep our spirits up. But you have way more power over your state of mind than you realize, as my colleagues and I have researched and as I discuss in my new book SOVEREIGN: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos."
"Find a Comfortable Position: Settle into a restful spot, whether you're sitting or standing. Inhale Deeply for a Count of Four: Take a slow, deep breath in through your nose, letting your abdomen expand. Count to four as you inhale. Exhale Slowly for a Count of Eight: Gently breathe out through your mouth for a count of six or eight, allowing your body to relax with each exhalation."
Proven breathing techniques calm the nervous system quickly by activating the parasympathetic 'rest and digest' response. Simple breathwork—slow inhale for four counts and extended exhale for six to eight counts—reduces heart rate and induces relaxation in minutes. Shifting attention to gratitude increases psychological resilience and improves mood. Regular time spent in nature serves as a powerful, accessible mood booster. These methods require little time or cost and produce rapid benefits for anxiety, trauma, and low mood. Practicing them daily or during acute stress can restore energy, focus, and emotional balance.
Read at Psychology Today
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