Stress is an unavoidable part of life…we all experience emotional, mental, environmental and physical stress.

Back in the day, I was a SUPER adrenaline addict. Even though I had enough “on my plate”, I found myself taking on additional responsibilities. Being “on the go” gave me a sense of purpose so I thrived on stress.

While there is absolutely nothing wrong about loving what you do and pushing yourself to excel, taking the time to “breathe consciously” will make you more balanced. It will also increase your productivity level. These days, I still love keeping myself busy and productive. The difference now is I find time to breathe. Did you know that it is possible to control our emotions by breathing consciously? Changing the way you breathe reduces stress. This is because breathing restores balance to the nervous system.

Many of us take breathing for granted because it is something that our bodies automatically do.

The next time you feel anxious about a situation in the office OR get stressed out from a 2 ½ hour commute, try these 2 simple breathing exercises (below) to calm you down. Your mind and body will thank you!

Balanced Breathing (Sama Vritti)
1) Sit in a comfortable position with your back straight
2) Close your eyes and breathe naturally
3) Now take a long, deep breath through your nose for 4 seconds
4) Exhale on a count of 4 seconds
(The length of your inhale and exhale should be the same)
5) Repeat for several minutes until you feel your mind and body relax
***For beginners, try this breathing exercise for 1 minute. Then practice breathing a few more minutes longer every day.

Alternate Nostril Breathing (Nadi Shodhana) 
1) Sit in a comfortable seated position
2) Breathe naturally, allowing your mind and body to settle
3) Hold your right thumb over your right nostril
4) Inhale slowly & deeply through the left nostril
5) At the peak of inhalation, close off the left nostril with the ring finger
6) Exhale through the right nostril
7) Hold your left thumb over your left nostril
8) Inhale slowly & deeply through the right nostril
9) At the peak of inhalation, close the right nostril with your ring finger
10) Exhale through the left nostril
Remember to inhale through the same nostril you just exhaled through.

***Repeat this breathing exercise until you feel your mind and body relax

The Wellness Institute provides Corporate Wellness Seminars, Individual Whole Health Assessments, Holistic Wellness Programs, and Leadership & Organizational Consulting. For more information, please call us at 213-304-5603 OR email us at info@the-wellness-institute.com


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Edna Dimataga-Fernandez
Edna Dimataga-Fernandez founded The Wellness Institute in 2013. The company utilizes a holistic model of wellness consulting focusing on the 6 dimensions of organizational well-being: physical, mental, emotional, social, spiritual & financial health. The Wellness Institute provides holistic health assessments, corporate well-being workshops & wellness consultations with holistic health practitioners. Wellness-Spring, the company’s holistic health store, sells organic & non-toxic health & beauty products. A portion of the proceeds is donated back to causes that support women, children, health, wellness & education. She has worked & consulted for companies in the insurance & financial services industry, the medical & behavioral health field and the non-profit sector. Edna holds a B.A. in Economics from UCLA and an MBA from Keller Graduate School of Management. She is a Past President (2010-11) of the National Association of Insurance & Financial Advisors - Los Angeles Chapter and is an approved Continuing Education Provider for the California Department of Insurance.