Recently, I was fortunate enough to visit my old stomping grounds. My hometown and places nearby that I grew up around. My family had a special event and we all (around 20) gathered in Branson, Missouri to celebrate. Jim and I arrived several days prior to the family get together in my hometown of Springfield, Missouri. Poor Jim had to follow me around as I walked down memory lane of old schools, places I lived, worked, and played. Jim was a good sport about it all and let me fill my days reminiscing about times from a long time ago. It was very special as I hadn’t been back to that area for many years.  This trip encompassed a little of everything. I walked through my childhood again, seeing places with fresh eyes. Of course, the homes I lived in were much older and to my eyes now, much smaller. Much has changed over the years. Neighborhoods were run down; the city had grown and transformed; and some of the charm was missing. But all these changes did not bother me. I was inspired by my life, where I had started, and how far I had come.  We spent much of the week playing tourist. We explored caves, went to Silver Dollar City, visited Civil War grounds, boated on Table Rock Lake, and visited historical museums. Another part of the trip was visiting the cemeteries where members of my family are buried. This took us all the way to Kansas, and we spent many miles traveling the Ozark Mountain back-roads and a little of historical Route 66.  Going back to your roots can give you a connection to where you came from and keep you grounded. It’s not so much a place, but a state of mind. A place to appreciate how much you have now and the gratitude for all your experiences. It is an opportunity to experience old and new and appreciate both. Our hometown can define us and where we grew up matters. We ingrain much of what happened in our childhood with our hometown memories.  There’s a reason why the first thing we often ask someone when we meet, right after we learn their name, is “where are you from?” It is a way of belonging and connecting. They say that home is where the heart is, and for most people, their hometowns are an important part of their identity. Whether they bring fond memories or sad ones, and if you plan to return someday or not, your hometown played an important role in helping you become the person you are today.  “Towns change; they grow or diminish, but hometowns remain as we left them.” –  Jayne Anne Phillips Robin Anne Griffiths–Founder of ReChargeMe Zone * Behavioral Change Specialist * Yoga Instructor * Meditation Facilitator * Personal Trainer * Author * Speaker * Helping people on a journey for change to live a fuller and healthier life.

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I find myself hoping for different things every day. It could be physical, emotional, or possibly financial as well as other types of wants, needs, and thoughts. These thoughts give me direction and goals for the future. I am hoping for good health, great relationships, heartfelt love, forgiveness, wonderful memories and more. Hope is a lifestyle that reflects everything you do and everything you are. It can help you think more positively and make the most of every situation. It’s the faith with love and determination, where you can overcome whatever challenges you face.   Hopeful people consider everything in life to be meaningful. They can accept difficult situations and look beyond. Hopeful individuals have a belief that guides them to make good choices like managing money, encouraging healthy relationships, managing time, eating healthy, and practicing mindfulness. They see this as improving life and the world in general. What is the real meaning of hope? Hope is an optimistic state of mind that is based on an expectation of positive outcomes regarding events and circumstances in one’s life or the world at large. Hope is more than wishful thinking. It’s a blend of optimism and willpower. Hope is a state of mind that can be learned. According to some studies, hopeful people live longer and are more likely to recover from illness than those who give up. It’s also a powerful remedy for anxiety and fatigue. While hope certainly involves our emotions, hope itself is not an emotion. Hope is a way of thinking or a state of being. This means that hope can be taught. Hope is also different from a wish. Hope involves acting toward a goal, while a wish is out of your control. Hope is not something you are born with. You grow into it as you face adversity and choose to learn from your struggles. This positive mindset gives you the confidence to overcome your biggest fears and toughest challenges. Be intentional in cultivating hope. When you take care of yourself even for a few minutes a day, these small moments accumulate and will change your attitude for the better. Have gratitude and reflect on what you appreciate. Make a difference in other people’s lives by sharing yourself. Use positive self-talk and humor. Benefits that people have if they are hopeful include overall well-being, positive emotions, a sense of purpose, and lower levels of depression. They also tend to have better physical health, better sleep, and lower risk of chronic illnesses. By developing healthy habits and self-care, hope will be cultivated to help provide the resilience needed when life throws challenges your way. Hope is a powerful thing. It inspires us to do the impossible and helps us carry on during difficult times. “All the great things are simple, and many can be expressed in a single word: freedom, justice, honor, duty, mercy, hope.” – Winston Churchill Robin Anne Griffiths–Founder of ReChargeMe Zone * Behavioral Change Specialist * Yoga Instructor * Meditation Facilitator * Personal Trainer * Author * Speaker * Helping people on a journey for change to live a fuller and healthier life. Find out more at www.rechargemezone.com.

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Do you have fears? I have and have had many over the years. These fears have encompassed several areas. Fear of open water, open heights, new unknown places, being outside my comfort zone, rejection, change and too many others to list. I have worked on many of these phobias over the years. I have explored unknown places all over the world, started new careers, and learned to scuba dive (which was fun because my first open dive in the Gulf was the year Jaws premiered). For open heights, I jumped out of a perfectly good plane as well as climbed Kilimanjaro to look at clouds from the other side. It’s all been exciting, scary, thrilling, stressful and rewarding. After all that, do I still have fears? Yep! I have reduced some phobias and others not so much. Overall, I have learned how to cope and to overcome. Fear plays an important role for each of us. It helps to protect us from legitimate threats. We are somewhat programmed to respond to fear from human evolution when we regularly face life and death situations. Although today our fears may be more about elevators, spiders, snakes, or public speaking, we still develop the fight, flight, or freeze response to these scenarios. These responses affect our health. An example is the inability to relax. Think of a sound in the night that you don’t recognize. Once the body experiences the fear response, it is slow to relax because it’s preparing for what’s next. Anxiety is another health bi-product of fear. This is often situation-based such as giving a presentation to a group which can lead to sweaty palms, a racing heart, or nausea or even panic attack. This can also create a lack of confidence. While these responses increase the adrenaline and cortisone in our system, it also can weaken the immune system. This means we are less able to fight off illnesses. Being frightened for long periods of time can also lead to depression. Think of a person who has a phobia of water but needs to take a ferry to work each day. Heart damage is another issue for heightened fear over a long-term basis. Finally, fear can impact memory. The brain is so busy getting ready to fight or flee that it doesn’t record memories as effectively, and it often can’t concentrate on anything except the fear it is feeling. How can we handle all this fear and what it is doing to our health?  Face your fear if you can. I have worked on this multiple times. Some of my fears are still with me, but I found that I don’t want them controlling every situation or stop doing things I want or need to do. Exposing yourself to your fears can be an effective way of overcoming this anxiety. Exercise and relax. Exercise requires some concentration, which can take your mind off your fear and anxiety. Relaxation techniques can help you with the mental and physical feelings of fear. According to the Minded Institute, “Meditation, visualization, and focusing on breathing can help with letting go of worry and fear. The overall practice of yoga can elicit the relaxation response, allowing both the body and mind to gain a sense of calm and ease.” Eat healthy and drink in moderation. A diet rich in whole grains, vegetables, and fruits is a healthier option than eating a lot of simple carbohydrates found in processed foods. When you eat is also important. Don’t skip meals. Doing so may cause a drop in blood sugar that causes you to feel jittery, which may worsen underlying anxiety. If you drink alcohol, remember the after-effects can make you feel even more anxious. When you find yourself overcome by fear and worry, try to center your mind and become more anchored in the present moment. Mindfulness techniques can help you do just that. Step back and quiet the mind focused on observing the present moment without judgement. If this is your first attempt at practicing mindfulness, you might find it challenging in the beginning. By practicing this skill for a few minutes each day, over time you’ll find it easier to calm your racing mind and make your worries and fears take a back seat. “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes up short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”–Theodore Roosevelt Robin Anne Griffiths–Founder of ReChargeMe Zone * Behavioral Change Specialist * Yoga Instructor * Meditation Facilitator * Personal Trainer * Author * Speaker * Helping people on a journey for change to live a fuller and healthier life. Find out more at www.rechargemezone.com.

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Time is slow but also fleeting. One minute you’re young and wishing for a certain milestone and the next you are wishing for time to stand still and not move forward. Sadly, this was the case last month when our precious Hooper crossed the rainbow bridge. It’s one thing you dread about being a dog parent. You know the day will come but hope it will be far into the future so you can continue to enjoy the special bond you have with the unconditional love of a pet. Just a few years ago we experienced the same with our boy Ti who left us way too early and prior to that Jim’s beloved Bo.  Emotionally, we go through life with these connections of love, trust, bonds, and grief. I wish we never had to lose a loved one ever, but the cycle of life goes on and we need to cherish the memories of all the special moments we experience.  We need to respect and cherish our time. I, for one, have difficulty with time. I either am rushing to get to an end or wishing to stop it in its tracks. Many times, I want to stay in the moment, like watching a beautiful sunrise or sunset. On the flip side, I often want time to speed up so I can enjoy something I have been waiting to do. Also, I frequently put off time when it’s a project I don’t want to do or a place I don’t want to go.  When you have respect for time, you understand and develop a mindset that it’s a precious resource not to be wasted. Think back to relationships with loved ones and how you may have wished you had spent more time or given more of your attention. We cannot undo what has passed, so it’s important to recognize our opportunities and take every advantage of the time we are given.  Perhaps age plays a large part in how I feel about time today. When we are young, we feel invincible and the time before us is endless. We are pushing to reach for the next significant event. Now I ask time to slow down and let me walk through it slowly so I can understand and see more clearly. I look forward to quiet times and the little joys in life.  Looking towards meditation and mindfulness, we can shift our perception of time according to research by learning to be more attentive and savor the familiar details of our lives. Recognized expert on the topic of mindfulness, Jon Kabat-Zinn, Ph.D. says, “The real meditation practice is every moment. It’s how we live our lives and how awake and aware we can be and how centered on awareness we are. Then we see how that influences the way we live our lives.” His thoughts are that mindfulness is pure awareness. It’s becoming aware of all around us, both the interior, exterior, and the inner and outer experience that leads us towards how we are going to conduct ourselves in the next moment. Otherwise, we are just on autopilot and being pulled around by outside sources and not living our lives as fully as we might.  I encourage you to live mindfully and cherish all the moments in your life without trying to move time in any direction other than moment to moment.  “I pass this world but only once; anything that I can do, or any kindness that I can show, let me do it now. Let me not defer it, for I shall not pass this way again.” – Unknown “Cherish every moment with those you love at every stage of your journey.” – Jack Layton Robin Anne Griffiths–Founder of ReChargeMe Zone * Behavioral Change Specialist * Yoga Instructor * Meditation Facilitator * Personal Trainer * Author * Speaker * Helping people on a journey for change to live a fuller and healthier life. Find out more at www.rechargemezone.com.

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I didn’t go to kindergarten. At the time it wasn’t a requirement before first grade, so I don’t know what it was like, but my younger sister did go. I was so jealous when she graduated and had a ceremony with cap and gown – the whole works. I felt like I missed out on something important. I think many people could benefit by taking kindergarten lessons again. I am shocked on a regular basis how people act, what they think is okay to do, and how they treat others. Although I did not attend kindergarten, I did not miss out on the lessons. What they taught in my first-grade class was the same rules. Robert Fulghum wrote a book over thirty years ago called All I Really Need to Know I Learned in Kindergarten. It became a New York Times bestseller and sold over seven million copies around the world. The book reminds us of lessons with short essays on life, death, love, pain, joy, sorrow, and other topics. The book is named after the first essay in the volume involving what was normally learned in American Kindergarten classrooms and explains how the world would be improved if we as adults (and Nations) applied these basic rules in our everyday life. If you have not read the book, here is the list from Fulghum’s book: “These are the things I learned (in kindergarten): 1. Share everything. 2. Play fair. 3. Don’t hit people. 4. Put things back where you found them. 5. CLEAN UP YOUR OWN MESS. 6. Don’t take things that aren’t yours. 7. Say you’re SORRY when you HURT somebody. 8. Wash your hands before you eat. 9. Flush. 10. Warm cookies and cold milk are good for you. 11. Live a balanced life – learn some and drink some and draw some and paint some and sing and dance and play and work every day some. 12. Take a nap every afternoon. 13. When you go out into the world, watch out for traffic, hold hands, and stick together. 14. Be aware of wonder. Remember the little seed in the Styrofoam cup: The roots go down and the plant goes up and nobody really knows how or why, but we are all like that. 15. Goldfish and hamster and white mice and even the little seed in the Styrofoam cup – they all die. So do we. 16. And then remember the Dick-and-Jane books and the first word you learned – the biggest word of all – LOOK.  I believe we need to have a kindergarten refresher for adults to remind them of these important lessons.  Yoga philosophy is like the kindergarten lessons. The eight paths of Yoga are more than the Asanas (poses/exercise), it’s about how we treat ourselves and others. Without getting technical and using the Sanskrit words, the eight Limbs of Yoga can be summarized as follows: 1. Do Good – Compassion for all and do no harm. Have honest and integrity. 2. Be Good – Self-care, dedication, contentment and grace with self-growth and acceptance. 3. Feel Good – Exercise with postures for a healthy body and a calm mind. 4. Live Good – Learn breathing practices to link the breath, body, and mind. 5. Control of the Senses – Awareness of thoughts and drawing them inward. 6. Concentration – Focus without distraction. 7. Meditation – Devotion to the divine or higher being. 8. Absorption – State of Peace. Perhaps the world would be a little better if we all leaned a bit in the direction of caring for others and ourselves.  “I believe that imagination is stronger than knowledge. That myth is more potent than history. That dreams are more powerful than facts. That hope always triumphs over experience. That laughter is the only cure for grief. And I believe that love is stronger than death.” ― Robert Fulghum, All I Really Need to Know I Learned in Kindergarten: Uncommon Thoughts On Common Things  Robin Anne Griffiths–Founder of ReChargeMe Zone * Behavioral Change Specialist * Yoga Instructor * Meditation Facilitator * Personal Trainer * Author * Speaker * Helping people on a journey for change to live a fuller and healthier life. Find out more at www.rechargemezone.com.

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Happy. What does that mean? According to the dictionary, it’s a feeling or showing of pleasure, satisfaction, or contentment. How often do you hear people say they are happy? Many polls have been conducted, especially since the pandemic regarding happiness. The group IPSOS, a global marketing research company, did one world study on the global happiness of 30 countries in 2022. They broke happiness down by country, consumer confidence, and the source which brings happiness. The top five sources on the global level included physical health and well-being, mental health and well-being, relationship with partner/spouse, feeling that life has meaning, and children.  The subject of happiness is an old one. It’s been analyzed over many years. One of the oldest studies began in 1938 where Harvard researchers examined what makes us happy in life and continued the analysis for decades.  The researchers gathered health records from 724 participants living all over the world and asked detailed questions about their lives at two-year intervals. The most consistent finding they learned through 85 years of study is: Positive relationships keep us happier, healthier, and help us live longer. Surprised? Perhaps you thought it may be career achievement, money, exercise, or a healthy diet. In fact, the key is relationships and how they affect us physically. The study calls it “Social Fitness” and they lay out seven bullet points to focus on: 1. Safety and security: Who would you call if you woke up scared in the middle of the night? Who would you turn to in a moment of crisis? 2. Learning and growth: Who encourages you to try new things, to take chances, to pursue your life’s goals? 3. Emotional closeness and confiding: Who knows everything (or most things) about you? Who can you call on when you’re feeling low and be honest with about how you’re feeling? 4. Identity affirmation and shared experience: Is there someone in your life who has shared many experiences with you and who helps you strengthen your sense of who you are? 5. Romantic intimacy: Do you feel satisfied with the amount of romantic intimacy in your life? 6. Help (both informational and practical): Who do you turn to if you need some expertise or help solve a practical problem (e.g., planting a tree, fixing your Wi-Fi connection)? 7. Fun and relaxation: Who makes you laugh? Who do you call to see a movie or go on a road trip with whom makes you feel connected and at ease? This leads me to how to live a long life. Dozens of studies have shown that people who have fulfilling relationships with family, friends and community members are happier, have fewer health problems, and live longer. Blue Zones commonly have people with these types of relationships. What are Blue Zones? Blue Zones are areas around the world where people live the longest lives and consistently reach age 100. In the US, the average life expectancy is 77 years according to the CDC. A common feature among Blue Zone groups is their strong social connections and close family ties. In particular, many residents have life partners, see wider family often and boast close friendships. The nine factors that are common with Blue Zone groups are: ·  Making movement a natural part of your day ·  Knowing your sense of purpose ·  Prioritizing stress relief ·  Eating until you’re about 80% full ·  Eating a largely plant-based diet ·  Drinking alcohol in moderation ·  Connecting with your community ·  Putting family (whether biological or chosen) first ·  Choosing social circles that support healthy behaviors So, you want to be happier and live longer? Begin by developing “social fitness” and deeper relationships with all the family, friends, and social circles in your life.  Don’t Worry Be Happy, Song excerpt by Bobby McFerrin  Here’s a little song I wroteYou might want to sing it note for noteDon’t worry, be happyIn every life we have some troubleBut when you worry, you make it doubleDon’t worry, be happyDon’t worry, be happy now  Robin Anne Griffiths–Founder of ReChargeMe Zone * Behavioral Change Specialist * Yoga Instructor * Meditation Facilitator * Personal Trainer * Author * Speaker * Helping people on a journey for change to live a fuller and healthier life. Find out more at www.rechargemezone.com.

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According to Wikipedia, the phrase “when pigs fly” or “pigs might fly” is a figure of speech that describes an impossibility. The implication of such a phrase is that the circumstances will never occur. We have used the phrase in various forms since the 1600s as a sarcastic remark.  My sister, Tammy, received the gift of a small flying pig once years ago that became her trademark. Tammy was a unique individual and had a special way of looking at life. The flying pig was one of those unique ways. There are people in this world that look at life differently than most. Whether it’s imagination, creativity, humor, or brilliance, they can see life from a different perspective. Some invent, others build, and often they challenge our thoughts while changing our world and the way we perceive it. They break the notion of something being impossible or theoretically make a pig fly.  Every day, someone has a dream that has the potential to take them to a new place in life. Dreams come in all sizes. Some are big, some small, but all are very important. Think where our world would be without the pursuit of individual dreams. Our dreams have led the world to new and exciting advancements. Dreams of exploration have led us from the deepest parts of the ocean to the farthest places in the galaxy.  Specific dreams have changed the way we view our world, how we travel, care for our health, and develop as nations. We hold so much power with our dreams! We direct the world from our imagination and vision. Isn’t it fascinating and exciting? Why don’t we use our dreams more to help us with our goals, passion, and daily living?  People that are true visionaries have a drive to continue working toward a purpose in life. And while they are working on those dreams, they are finding fulfillment. Passion can fire up a dream and propel it into a life of its own. You may have dreams sitting on a shelf and have not acted upon them. Perhaps you fear you will fail or think friends will laugh. And some of you just don’t have enough faith to act upon your vision. Lack of support, financially or otherwise, may be the barrier.  A few things to think about when you are ready to move forward. Is your goal realistic? Are you thinking about the results and not the journey? Have you put thought into the details? And what do you expect will happen when you achieve your dream? It could change your world.  Don’t let these questions derail your intentions. Many dreams are simple, while others are complicated. If your dream is giving back to the community, then it may be as easy as volunteering at the local non-profit of your choice. On the flip side, if you are looking to manufacture a product, you will have homework to prepare. Whatever your dream; act, believe in yourself and expect some bumps and turns along the way. It is possible to make your dream a reality, but it takes effort to plan, be consistent, and overcome the obstacles. Remember dreams are the essence of creativity and we have the power to decide how we use them. Achieve what may seem impossible and see the pigs fly!  “If you can dream it, you can do it.” – Walt Disney  “I say to you today, my friends, that in spite of the difficulties and frustrations of the moment, I still have a dream.” – Martin Luther King, Jr.  Robin Anne Griffiths–Founder of ReChargeMe Zone * Behavioral Change Specialist * Yoga Instructor * Meditation Facilitator * Personal Trainer * Author * Speaker * Helping people on a journey for change to live a fuller and healthier life. Find out more at www.rechargemezone.com.

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I have enjoyed and celebrated Christmas in many ways. Many have been old-fashioned and traditional. Other have been unconventional and a little outrageous but still provided a memory that I hold dear even today.  My mother loved all holidays. Holidays for her were all about family, cooking, eating, and enjoying time together. Her birthday was the day before Independence Day, and she held many family dinners during Thanksgiving and Christmas. She enjoyed cooking a multitude of treats for family and friends, which included cakes, candy, cookies, and spend hours in the kitchen preparing turkey, ham, and other mouthwatering dishes for everyone to enjoy. My mom also enjoyed giving gifts. She would spend months picking out items and often would pay for them on lay-a-way plan until she could bring them home and hide them. I think she enjoyed it more than anyone else.  I look back on these memories and wonder how she did it all, working a full-time job, raising her children, and being involved with her church and friends. Somehow, she managed it all and on Christmas morning there would be hot chocolate with homemade cinnamon rolls. She put the “believe” and “miracle” in the holiday spirit.  I have spent the Christmas holiday in Saudi Arabia where we had an opportunity to buy a small sickly looking evergreen tree for an enormous price and decorated it with an assortment of made up, do-it-yourself ornaments. I also spend Christmas in Bahrain sightseeing and celebrating with the naval fleet that was in port. A wild and crazy party!  I have celebrated Christmas in September, and in April when that was the only time I could be with family, so they set up the tree and we pretended it was December. I have enjoyed the holiday in the nation’s capital seeing the tree on the White House lawn. Also, my December holiday has been celebrated in extremely hot and cold climates, with friends, alone and sometimes sad. Psychology Today tells us we should honor our feelings, including sadness, and to create new traditions that will be enjoyed and remembered. Remember to respect yourself by finding time to invest in something that matters to you and enjoy the quiet moments that are presented. According to the American Psychological Association, 38% of people surveyed said their stress increased during the holiday season, which can lead to physical illness, depression, anxiety, and substance misuse. They recommend how important it is to recognize your limitations, triggers and to communicate intentions with others if you are not wanting or planning to celebrate in what they may feel is traditional.  Jim and I have formed our own little celebrating rituals with decorations, gift giving and special treats. My family holiday morning is now with Jim, our Doberman, Hooper, and Parrot Kozmo. I especially love watching Jim, Hooper and Kozmo open and enjoy the gifts, toys, or treats.  My point of all this rambling is not about a holiday called Christmas or the many other holidays celebrated in December such as Saint Nicholas Day, Hanukkah, Kwanzaa, Fiesta of Our Lady of Guadalupe, Three Kings Day, or Boxing Day – it’s about HOW we enjoy moments of time and connect to ourselves and others.  My hope for you is a special December, full of moments that will bring warm smiles and memories for many years to come. “The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart. Wishing you happiness.”–Helen Keller  Robin Anne Griffiths–Founder of ReChargeMe Zone * Behavioral Change Specialist * Yoga Instructor * Meditation Facilitator * Personal Trainer * Author * Speaker * Helping people on a journey for change to live a fuller and healthier life. Find out more about her work at www.rechargemezone.com.

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By the time you read this it will have been over a month since Hurricane Ian slammed into our area. I want to talk about the effects on our psychological self, the devastation the experience can have on our psyche and how we may be able to help ourselves by learning a little technique to deal with the stress. Did you know it is common for people to experience strong emotional reactions from the effects of a hurricane?  If you have been experiencing anxiety, stress, trouble sleeping and emotional distress you are not alone. Understanding common responses to extreme events can help you to cope effectively with your feelings, thoughts, and behaviors. You may be experiencing uncomfortable reactions such as shortness of breath, difficulty concentrating, forgetfulness, distractibility. Those are normal under the circumstances. The American Psychological Association suggest a few ideas for managing hurricane related stress. Although you want to stay informed, be selective on how much news coverage you are watching. Also acknowledge your feeling whether the event touched your life or not.  Both the feeling of relief and guilt are common. You may feel like getting involved in an organization that helps victims which enables you to participate in the recovery. And learn to control what you can by working into your routine and taking a break from thinking about the disaster. Another way to work on these feelings of stress is to focus on a breathing technique. Rhythmic breathing is a core part of meditation and yoga practices as it promotes relaxation. Dr. Andrew Weil, founder and director of the University of Arizona Center for Integrative Medicine promotes a 4-7-8 breathing technique, is believed to help reduce anxiety, help with sleep, and control or reduce anger responses. The following is a September 2022 Cleveland Clinic article that talks about the 4-7-8 breathing exercise.  It discusses what it is, how to do it and the benefits.  I can say that I use this breathing exercise regularly and it has help me when I am feeling the tightness of anxiety or needing the relaxation for sleep.  I hope you will try it for a several days and see the benefits for yourself. How To Do the 4-7-8 Breathing Exercise Focusing on regulating your breath can help calm your mind.  The late Buddhist monk Thích Nhất Hạnh once wrote, “Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment, I know this is the only moment.” How incredibly peaceful does that sound? Breathing techniques like 4-7-8 breathing can help you tap into your inner calm, benefiting everything from your stressed-out nervous system to how well you sleep at night. Integrative medicine specialist Melissa Young, MD, explains how to do this soothing style of breathing and what health benefits it can provide. What is 4-7-8 breathing? The 4-7-8 breathing technique is a style of intentional breathwork that can calm your mind and body. Though popularized in 2015 by integrative medicine specialist Andrew Weil, MD, it has ancient roots in the yogic practice of pranayama or focusing on the breath.  The gist of it goes like this: But there’s a little bit more to it if you want to ensure that you’re tapping into all of its health benefits. The benefits of 4-7-8 breathing “Yoga breathing techniques calm the body down and bring it into a more relaxed state,” Dr. Young explains. “This kind of breathing can help us focus our mind and our body away from worries and repetitive thoughts.” She goes deeper into what this breathing technique can do for you. Calm your mind The repetitive nature of 4-7-8 breathing provides a calming distraction to your racing mind. “The counting sequence is a way to focus your mind on something other than your worries,” Dr. Young says. Reduce stress and anxiety Your sympathetic nervous system is responsible for your body’s “fight-or-flight” response. When you’re stressed, this system goes into overdrive, which makes you feel amped-up — like a fast-beating heart, shallow breathing, and other telltale signs of stress, like sweaty hands and an upset stomach. Your parasympathetic nervous system is responsible for relaxing your sympathetic nervous system and helping you calm down. “Breathing techniques like 4-7-8 breathing can play a huge role in activating your parasympathetic nervous system and helping you to shift back toward tranquility,” Dr. Young says. Help you sleep Forget counting sheep and skip right to counting your breath. Calming your mind and reducing your anxiety can go a long way toward a good night’s sleep, and 4-7-8 breathing is associated with both. It’s also been shown to decrease heart rate and blood pressure, which put your body in the right state for sleep.  Train your body to better respond to stress They say you can’t teach an old dog new tricks, but with practice and repetition, you can teach your nervous system to do some pretty cool things. “It takes some time for the nervous system to respond to this type of breathwork,” Dr. Young says. “The more we do it, the more we allow our bodies to go into that parasympathetic mode.” If you regularly practice 4-7-8 breathing (especially during times when you’re not particularly stressed), your body will actually learn to incorporate it into your go-to stress response. How to do 4-7-8 breathing You can do this practice in any position, though Dr. Weil recommends sitting up with your back straight. If you’re using 4-7-8 breathing to help you fall asleep, though, you can even do it while lying in bed. Here’s how to do it: Dr. Young warns that when you’re first starting out learning 4-7-8 breathing, you may experience a little bit of lightheadedness or shortness of breath. But this is just a function of learning to breathe more slowly. “So, many of us just aren’t used to focusing on our breathing,” she says. With a little bit of practice, your body will soon adjust. Tips for 4-7-8 breathing Although 4-7-8 breathing is a fairly simple,

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