De-stress Now

Updated: Mar 19, 2018

The power of breath is often forgotten and as a result many people suffer physical consequences from shallow breathing. Have you ever found yourself holding your breath when you feel stressed or under threat? Spend the next 15 minutes noticing your breath. See if it is easy to breathe or if there is resistance. Are you breathing through your diaphragm or just your chest? The beautiful thing about breathing is that it is possible to learn how to consciously breathe, so that you are getting maximum energy and health benefit from each breath.


Dr. Sean teaches different breathing exercises to lessen stress, increase mindfulness, improve sleep, increase energy, and foster a healthy mind body connection. Patients report that after practicing a breathing exercise, they feel better, more present and energized, and clear headed. It is refreshing to consciously breathe in fresh energy and exhale stress and blocked energy.


Here is one simple and effective breathing exercise that Dr. Sean recommends starting your day with. For best results and a more balanced nervous system, practice this exercise 3x daily.


Breathe in through your nose for 4 counts.

Hold your breath for 1 count.

Exhale through your nose for 8 counts.

Hold your breath for 1 count.


Breathe in through your nose for 4 counts.

Hold your breath for 1 count.

Exhale through your nose for 8 counts.

Hold your breath for 1 count.


Breathe in through your nose for 4 counts.

Hold your breath for 1 count.

Exhale through your nose for 8 counts.

Hold your breath for 1 count.


Continue for 3 minutes minimum.


*Now that you have completed this exercise, make a goal to practice it for 5 minutes, 3x a day. This will reset your mind-body connection. Notice any improvements in the following areas: energy, mental clarity, stress level, pain, awareness.


Another powerful breathing exercise is taught by Dr. Weil. It is called the 4-7-8 Breathing Exercise and assists with falling asleep, handling cravings, lowering high blood pressure/heart rate, improving digestion and lessening anxiety.


“The health benefits of breathing increase with practice.”


To begin, place the tip of your tongue behind your front teeth and have it in this position for the entire exercise.


Breathe in through your nose 1-2-3-4

Hold your breath 1-2-3-4-5-6-7

Exhale through your mouth 1-2-3-4-5-6-7-8


Breathe in through your nose 1-2-3-4

Hold your breath 1-2-3-4-5-6-7

Exhale through your mouth 1-2-3-4-5-6-7-8


Breathe in through your nose 1-2-3-4

Hold your breath 1-2-3-4-5-6-7

Exhale through your mouth 1-2-3-4-5-6-7-8


Breathe in through your nose 1-2-3-4

Hold your breath 1-2-3-4-5-6-7

Exhale through your mouth 1-2-3-4-5-6-7-8


And resume normal breathing.


*Practice this breathing exercise 2-4x daily. You will see big changes within 4-8 weeks of daily practice of at least twice per day.





Your Morning Ritual


One trait of highly successful people is their morning ritual. Aspects of their ritual often include reading, meditation, prayer, exercise, writing and/or visualization. Taking time for yourself allows you to develop your intention for the day and organize your thoughts. Giving yourself your own time before you jump into the day can directly increase your productiveness. Try starting your morning ritual with a breathing exercise and then go from there.

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