Grow In Resilience
In today's world, of information overload, social media and the sheer pace we live at, it’s no wonder that anxiety is a common companion for many.
As a brain health coach, I've seen firsthand how the pressures of life can overwhelm us, making resilience seem like an elusive trait. However, when the heart is calm, the brain functions better, and resilience can be yours.
The heart and brain are intimately connected through a complex network of 40,000 neurons. According to an article published by the Royal College of Psychiatrists (1) those neurons are responsible for sending messages to the brain informing your brain of your emotional state. That’s because emotions are born in the heart.
According to an article in Psychology Today (2), because of the field of neuroradiology, we know that the heart is far more than just a blood-pumping organ. It’s referred to as “the little brain” and it is where our emotions reside.
Of course that makes perfect sense – God made us that way! People everywhere, since ancient times have associated feelings with our heart and if you are in tune with your body, you literally feel them there!
What does this have to do with resilience? To be resilient, we have to change our heart.
Resilience is the ability to bounce back from setbacks, adapt to challenges, and keep going in the face of adversity. It’s not just about enduring difficulties but thriving despite them. Resilient individuals manage stress effectively and maintain a positive outlook, so resilience is not needed as often.
Resilience gives us power to recover quickly from emotional setbacks and helps us navigate challenges with confidence and grace. When we don’t have resilience and do not hit those curve balls, we get hit by the ball and we suffer! Many doctors, like cardiologist Dr. Mimi Guarneri advocate for wellness by encouraging us to grow in resilience to reduce heart disease! Isn’t this cool… Heart Focused Breathing calms the heart, grows our resilience and helps reduce heart disease!
It is so quick and easy that once you master it, you can do it with your eyes open or closed, in the quiet of your morning to help you have a great day and in the middle of an intense conversation that is flooding you with anxiety. No one will even know, except they might notice how well you’re dealing with the situation!
Calm Your Heart Now! Here’s How:
Focus your attention in the area of the heart. Imagine your breath is flowing in and out of your heart or chest area, breathing a little slower and deeper than usual at a rhythm that is comfortable for you. Maybe five seconds in and five 5 seconds out - just a little slower and deeper than usual. - HeartMath
That’s it! There is only one step. The rest is up to you.
You will need to practice, to get the hang of it. My recommendation is 3-5 minutes 3x a day. I like this because it is a short, doable thing!
Some people need longer to get their body to relax at first, but soon you’ll know how to relax quickly. Others like to put their hand over their heart to help them focus their attention of their breath flowing from that area. I like to repeat single words. When I’m uptight and my body is tense, it might be “relax”.
When we calm our heart, it sends signals to the brain that promote emotional stability and cognitive clarity. It helps us regulate our emotions and makes it easier to handle stress and adversity – this is resilience!
If you’re flooded with anxiety and thinking she makes it sounds so easy but she doesn’t know how bad my anxiety is… you might do well to consider adding a supplement or essential oil to your practice routine. They’ve been proven to be as or more effective than traditional meds for most people.
They are proven to help reduce anxiety even with some of the most stressed of people. According to Dr. Axe3, the seven best essential oils for relaxation (the opposite of anxiety) he recommends Lavender, Rose, Vetiver, Ylang Ylang, Bergamot, Chamomile, and Frankincense.
If you shop at Fullscript, you’ll get always get a discount. Just make an account and you’ll get 25% off all your supplements right now, including the ones listed below.
Dr. Axe4 recommends Ashwagandha, Kava Root, 5HTP, GABA, Magnesium and Vitamin B complex.
I love Dr. Amen’s supplements because I’ve found them so beneficial! Calm My Brain, GABA Calming Support, Everyday Stress Relief.
Results:
John's Work Experience: John, a young professional, faced immense pressure at work, leading to bouts of depression. By practicing Heart Focused Breathing daily, he was able to manage his anxiety better, which allowed him to engage in conversations more effectively and in time influenced the change needed for himself and his team
Sarah's School Story: Sarah, a college student, struggled with anxiety and stress, especially during exams. After learning Heart Focused Breathing, she practiced it daily for 5-10 minutes every morning and evening, and whenever she felt anxious. She quickly noticed a significant reduction in her anxiety levels which, she noted, improved her mental clarity and her test scores
