Why Stress Affects Us So Much
January 20, 2025
I tell my clients all the time that if I had a magic wand, I would bippity boppity boo stress out of their lives… but sadly, I’m not THAT good (yet ;)). Life’s ‘life things’ can leave us feeling frazzled, overwhelmed, and far from our best selves.
What I CAN do is teach you a simple, science-backed breathing technique that can help you reset and regain your calm—and it only takes 2 minutes.
Why Stress Affects Us So Much
Stress isn’t just a mental game. It impacts our entire body, it impacts our ability to think clearly, regulate emotions, and stay productive. Left unchecked, it can lead to burnout, sleep issues, and even physical health concerns like headaches, muscle tension, or digestive troubles. Recognizing the signs of stress is the first step to managing it effectively.
And by effectively, I mean handling stress *without* numbing out/shutting down with social media, food, alcohol, netflix, or drugs (even cannabis)
Signs You Might Be Stressed:
Racing thoughts or difficulty concentrating
Feeling really snappy/irritable or overwhelmed
Physical symptoms like a tight chest, clenched jaw headaches, or tense shoulders
Trouble sleeping or waking up tired
A sense of constant pressure, even in quiet moments
A Simple Solution: The 4-7-8 Breathing Technique
When you’re stressed, your body’s fight-or-flight response kicks in, making your heart race and your breathing shallow. That then impedes the amount of oxygen getting to your brain. This is where the 4-7-8 breathing method is perfect and can be done anywhere. It’s designed to engage your parasympathetic nervous system (your body’s calming mechanism), it slows your heart rate, lowers blood pressure, and helps your mind settle.
How to Practice 4-7-8 Breathing
Follow these easy steps to feel more relaxed and centered:
Find a Comfortable Position: Sit or stand with your spine straight. If you’re able, close your eyes to reduce sensory inputs.
Inhale Deeply: Breathe in through your nose for a count of 4. Focus on filling your belly and lungs completely.
Hold Your Breath: Gently hold your breath for 7 seconds. Use this moment to visualize calm spreading through your body.
Exhale Slowly: Breathe out through your mouth for a count of 8. Make it a slow, controlled exhale, as if you’re blowing through a straw. Bring some attention to relaxing/softening your jaw, the muscles in your face, your shoulders, your stomach
Repeat: Perform this cycle four times. Notice how your body starts to feel lighter and more relaxed with each cycle.
Why It Works
The 4-7-8 technique works because it balances oxygen and carbon dioxide levels in your body, signaling to your brain that it’s safe to relax. Over time, practicing this regularly can:
Improve your ability to handle stress
Enhance focus and clarity
Support better sleep quality
When to Use It
The beauty of this technique is its versatility. You can use it:
Before a big meeting or presentation
During moments of conflict or frustration
To unwind after a busy day
Anytime you feel tension creeping in
Now You Know What to do… How Do You Move From Knowing to Doing?
You already know some of the things that can help reset stress—taking deep breaths, stepping outside, journaling, or moving your body. But knowing what to do and actually doing it are two very different things. That gap can feel like a mile wide, especially when you’re already overwhelmed.
And if you’re like me you end up beating yourself up because you’re not doing the things you KNOW will help… helllllooooo self-sabotage!
Here’s how you can bridge it in two simple steps:
1. Anchor Your Action to a Trigger
Tie your stress reset action to something you’re already doing daily (aka habit stacking). For example, if you’re making coffee in the morning, use that as a reminder to take three mindful breaths or use the 4-7-8 pattern. Or, if you’re about to scroll on your phone, pause and step outside for fresh air first. By pairing your reset activity with a familiar habit, you’ll create an automatic cue that nudges you into action.
2. Start Small—Ridiculously Small
If stress has you stuck, commit to the tiniest possible version of your reset. Instead of a 30-minute meditation, commit to just 30 seconds of breathing. Instead of writing a full journal page, write down one word that describes how you feel. Taking small steps creates momentum and rewires your brain to associate action with relief.
Stress happens and is an inevitable part of life, but how you respond to it makes all the difference. By incorporating simple tools like the 4-7-8 breathing method, you’re taking a deliberate step toward greater calm, clarity, and well-being.
Did you try it? How did it feel? I’d love to know!
Breathe it in, Be Deliberate, and Please Be Good To Yourself!
Chelsea
The Deliberate One
