Greetings 4am Fitness Crew.

It truly was not supposed to turn out this way: the dream job, the dream relationship, the dream house, and community, and... Why is stress so efficient at breaching the emotional barriers of our utopias? Perhaps our utopias are not meant to be spaces of permanence. We still find purpose in our jobs; we still feel the spark in our relationships, and we eagerly anticipate coming home and embracing the community that consistently embraces us. However, life imposes the paradoxical demand that we share our treasured, peaceful, and purposeful spaces with stress.

Stress, that unwanted guest that somehow makes its way past our carefully constructed walls, can feel like a cruel intruder. It sneaks in silently, shrouding our once-idyllic lives in an unwelcome cloak. As much as we try to resist its grip, stress has a way of insinuating itself into our thoughts, our conversations, and our daily routines. Some might argue that stress is a necessary “evil”, a force that pushes us to grow, adapt, and conquer challenges. It keeps us on our toes, prevents complacency, and propels us forward. And while there may be some truth to these assertions, there is a fine line between healthy stress and the overwhelming burden that threatens to dismantle our carefully constructed utopias.

We are not going to entertain that futile debate of whether our lives today are more stressful than our “ancestors” in the 1980s or 1890s, that will be a wasteful expenditure of our valuable stress quotient. I am however confident that we can all agree, once we realized Saint Nick and his elves were mythical, we had to reluctantly (and with some haste) add stress to our emotional paradigm.

Are you constantly experiencing stress, pressure, and overload in your daily life? Do you feel like this has become the norm rather than the exception? You are so not alone – personally, socially, and anthropologically. I will guess (quite confidently) that our ancestors – who were constantly on the run from lions and tigers and each other, and desperately on the hunt for secure sources of food, water, and shelter, will scoff at our “stress” pangs. But what do they know? Did they have mortgages and car notes? Did they have to work two jobs to pay for those mortgages and car notes? Or one job with technology ensuring that you are connected to that one job for twelve-plus hours – per day?

The rate of technological change is so rapid and vertiginous that we have become technological nomads; don’t misunderstand me, I am a huge fan of the benefits of modern technology – we are living longer and healthier lives, we are more connected, and Amazon has spoiled us. But rapid change can be disquieting and disruptive, chaotic, confusing, and stressful.

With endless digital pings and mounting modern pressures, stress has become a public health crisis that threatens to erode our mental and physical well-being, and unravel our fragile sociological balance if left unchecked. 

The good news is, there are simple, accessible millennium-old science-backed techniques you can seamlessly weave into your day - anytime, anywhere - to cut through the chaos and rediscover inner peace. The equitably accessible power of mindfulness; purposefully bringing awareness to the present moment without judgment. By tuning into the present moment, you can recalibrate your nervous system, release tension, and infuse your life with torrents of calm and joy. The path to reclaiming your wellness balance!

From soothing breathwork to centering meditation, and mindful movement, to nature immersion, there are many clinically proven pathways to counter stress by activating relaxation responses - and paving an uplifting path to that tranquil space. Here we will unwrap seven of the most effective mindfulness-based stress relievers you can easily embrace and immediately begin practicing. As wellness coaches, we practice these techniques to maintain our wellness equilibrium. We also encourage our clients to be practitioners of these time-proven and evidence-based stress relievers.

In this comprehensive guide, you will discover seven (7) accessible mindfulness tips and tools proven to lower anxiety, and high blood pressure, while reducing the risk of type 2 diabetes, cardiovascular disease, and cancer, among a host of other evidence-based wellness benefits.

Get ready to amplify the tranquility and kiss burnout goodbye as you incorporate mindfulness into your daily routine with the following:

• Breathwork 🌬️

• Tune into Your Body 💫

• Meditation 🧘‍♀️

• Mindful Movement🏞️

• Unplug 🚫📱

• Mindful Meals🍽️

• Nature Awaits🌳

1.  Harness the Power of Breathwork …

Deep belly breathing is not just for a yoga class - because there is life beyond the yoga mat. Consciously controlling your breath is one of the fastest ways to activate your parasympathetic “rest and relax” nervous system and mitigate anxiety when “life” intrudes. 

Research shows that controlled breathing stimulates the vagus nerve and triggers biochemical responses that lower blood pressure and heart rate within minutes. One study found taking 10 deep breaths was just as effective at alleviating anxiety as a 10-minute relaxation activity.

Simply taking a few minutes to focus on long, slow inhales and exhales tells your brain it can switch out of frantic “fight or flight” mode. Make breathwork a daily practice by setting reminders to pause and take 5 to 10 deep breaths.

Some simple breathing techniques I practice include counting my breaths, alternate nostril breathing, exhaling for longer than I  inhale, and deep belly breathing. Let us practice this deep belly breathing routine, also referred to as diaphragmatic breathing:

1. Place one hand just above your belt line, and the other on your chest, right over the breastbone. You can use your hands as a simple biofeedback device.

2. Open your mouth and gently sigh, as if someone had just told you something really annoying.

3. Close your mouth and pause for a few seconds.

4. Inhale slowly through your nose for a count of four.

5. Hold your breath for a count of seven.

6. Exhale slowly through your mouth for a count of eight.

7. Repeat steps 4-6 at least three times.

Check out this YouTube video on Deep Belly Breathing - it is both informational and functional: Diaphragmatic Breathing: Anxiety Skills #12 - YouTube

You can also use your smartphone for apps like Breathwrk that provide guided breathing exercises.

Feel stress dissolve as you harness your breath’s calming capacity.

2.  Tune into Your Body with Scans …

Our fast-paced lives and the attendant gadgetry often distract us from physical sensations and signals from the body. Mindfulness practices like body scanning increases awareness and help release stored tension.

Set aside 10 minutes to slowly tune into each part of your body from head to toe. Notice any tightness, pain, pulsing, warmth. Consciously relax and spread calm to areas feeling stress.

Making body scans part of your routine — while in bed, in the shower, or during meditation — reconnects you with the present physical moment versus being trapped in useless ruminations.

Studies show body scanning and progressive muscle relaxation elicit the relaxation response. Paying attention to physical sensations can also reveal emotions manifesting physically.

According to the Cleveland Clinic, some other wellness benefits of progressive muscle relaxation are:

• Helps control anxiety response.

• Relaxes you for better sleep.

• Relieves stress and tension headaches.

• Enhances athletic performance.

Here are some actionable steps to follow for body scanning and progressive muscle relaxation exercises:

Body Scanning

• Lie down on your back with your arms at your sides, palms up.

• Close your eyes and take a few deep breaths.

• Focus your attention on your toes and feet. Notice any sensations you feel there - such as tingling, warmth, or tightness.

• Move your focus slowly up through your body—legs, abdomen, back, neck, face - contracting and relaxing each muscle group as you go.

Progressive Muscle Relaxation

• Sit or lie down in a comfortable position.

• Take a few deep breaths.

• Starting with your toes, tense all the muscles as tightly as you can.

• Hold for a count of 10.

• Relax your muscles completely for a count of 10.

• Move up to your feet and repeat the sequence.

• Continue up the body - legs, abdomen, chest, arms, shoulders, neck, face - contracting and relaxing each muscle group as you go.

One of our favorite Body Scan Meditation guides in our personal space and also in wellness coaching is this YouTube video by Jill Vance, Psy. D. This video is a powerful tension-releasing tool: 10-Minute Body Scan Meditation - YouTube

There are several apps like Headspace that guide you through body scans verbally. Over time, these practices will help you better detect rising anxiety based on body clues, allowing you to self-soothe sooner, and return to wellness balance. 

3. Establish a Meditation Habit …

Too often we equate meditation with sitting silent for long periods of time. But mindfulness meditation can take many forms beyond the stereotypical. It must, because life is predictable in its unpredictability, our mindful meditation practices must be proficiently flexible to that reality.  Consequently, while Jen and I practice traditional forms of meditation in our 4am Sanctuary of Serenity, we also explore the non-traditional such as mindful walking, art therapy, music therapy, and guided visualization, to promote relaxation, reduce stress and maintain our holistic wellbeing. 

Walking meditation video: How to do Walking Meditation with Yongey Mingyur Rinpoche - YouTube

Consistency matters more than duration when cultivating a meditation practice. Start with just 5-10 minutes per day focusing on your breath, an uplifting word or phrase, or a guided visualization. Don’t neglect this practice – not even for one day. Meditation in all its forms is nourishment to your spiritual and mental health as wholesome food is to your body.

One study found mindful breathing meditation for just 10 minutes a day reduced rumination and symptoms of anxiety and depression. Building a brief, regular meditation habit trains your mind to default to the present.

Apps like Calm, Headspace, and Insight Timer offer varied meditation options. Over time, your ability to tap into a meditative state improves. Research shows even short daily meditation lowers stress and anxiety. 

4.  Practice Mindful Movement …

Being present through gentle movement or exercise is a powerful mindfulness skill. Yoga's blending of breathwork, body poses, and mental focus makes it extremely calming. But there are other fulfilling options in this space to explore. 

Even simpler practices like walking, stretching, or dancing with awareness of bodily sensations can release you out of worry-filled and toxic thoughts. Joyfully rebalancing your wellness with every mindful step - each mindful movement. 

The key is moving mindfully, not mechanically. Tune into how each stretch or stride feels. Channel focus into your physicality, not swirling thoughts. Use mindful mobility for tranquility.

One study found mindful movement yoga helped reduce anxiety and stress hormones while boosting energy and mood. Any form of conscious motion links the mind and body.

Immerse yourself in this short mindful movement exercise:

Mini Meditation for Letting Go to Embrace Your True Self #shorts | Mindful Movement - YouTube

 5.  Unplug Consciously …

With urgency, we must with intentionality and strategic discipline attend to our relationship with technology - or what can be a beneficial instrument of connectivity, efficiency, productivity, and even intimacy, becomes controlling, destructive and toxic. Technology must serve us, not the other way around.

Take back control! Set boundaries and create tech-free zones. Start rebalancing your wellness from the non-stop flow of deafening virulence; the constant stimuli overload of our brains, raising cortisol and anxiety levels.

Turn off smart devices for set periods. Let calls go to voicemail. Set an “off-grid” bedroom or dining area. Limit social media scrolling. Give your mind spaciousness. Hear your voice!

Studies link excessive screen time to poorer mental health. Carve out tech-free blocks before bed and upon waking for better wellbeing. One expert suggests starting with a “digital sunset:”

• A time when you disconnect from your digital devices.

• Spend time doing other activities such as reading a book, taking a walk, or spending time with family and friends.

Some of the benefits of a digital sunset include:

• Improved sleep quality.

• Reduced stress and anxiety.

• Increased productivity.

• Improved relationships with family and friends.

My digital sunset starts at 8 pm daily, however, whenever we feel overwhelmed by technology we need to consciously step away and rebalance our mental and emotional wellness.                                                                               

Turn up the quiet.  Unplug.

6.  Make Meals Mindful Moments …  

Don't let your meals become a mindless chore that harms your health and happiness. Stress. When you eat, pay attention to every bite and enjoy the flavors and textures. Eating well is not just about choosing organic, wholesome foods, it is also about creating a peaceful, non-toxic, mindful dining space.

I am guilty of all I am encouraging you to practice; I eat too fast, always have my phone at a limb-like distance - talking and chewing – yup, unhealthy and disgusting. But the last several months I have been intentional and mindful about the practice of mindful eating and the results have been fulfilling – even in my imperfection.

I have experienced these amazing wellness benefits from eating mindfully:

• Improved digestion. Bloated stomach? Gone!

• Reduced stress and anxiety. I now exit this space stress-free.

• Increased feelings of satisfaction. I am not snacking after meals.

• Improved relationship with food: No more overeating!

• An improved overall eating experience. YES!

Silent electronics unless it is playing relaxing and meditative music. Make dining areas calming sanctuaries – a space for both nutritional and emotional nourishment. Chew slowly, focusing fully on flavors and textures. Pause between bites. This prevents overeating and triggers relaxation.

Eating meditatively also cultivates gratitude for nourishment that fuels you. Give your senses and stomach time to signal satisfaction. Make mindful eating a relaxing ritual as often as possible.

Dining mindfully will not only nourish your body and soul, but its redolence will fill your homes with an elevating, embracing, and healing wellness.

Mindful Eating - YouTube

7.  Immerse Yourself in Nature …

Have you ever found yourself emotionally drained, defeated, and completely lost? It happens to the best of us. However, I have discovered a secret weapon that never fails to replenish my depleted soul: nature. Whether it's a nature trail, a winding mountain path, or the bucolic paradise of a rural escape, immersing myself in the outdoors always leaves me feeling energized, uplifted, and restored. It's remarkable how much our modern disconnect from nature can deplete our mental wellbeing. Fortunately, research has confirmed that spending time outdoors is a powerfully grounding practice.

If you're feeling emotionally staggered, I encourage you to try a few simple techniques that can help enhance your connection with nature and restore your holistic wellbeing. One popular method is forest bathing, which involves mindfully soaking up the atmosphere of a forest. You can also try "earthing," where you connect directly with the earth by walking barefoot or lying down on the ground. Another effective approach is meditating under a tree, letting its soothing presence guide you toward inner peace. By surrounding yourself with green spaces and absorbing their healing essence through your mindful senses, you allow nature to come to your rescue. Infusing emotional oxygen into your wellness space.

One of the best ways to fully embrace this natural rejuvenation is by going technology-free during your outdoor escapades. Instead of being glued to your devices, take this opportunity to float gently on the currents of nature. Transform your daily walk or coffee break into a mini-retreat outdoors, allowing nature's oasis to reframe, rejuvenate, and restore you.

The benefits of connecting with nature go far beyond subjective experiences. According to Heather Eliassen, a professor of nutrition and epidemiology at Harvard T.H. Chan School of Public Health, exposure to natural environments offers powerful wellness benefits, such as reducing the risk of chronic diseases like type 2 diabetes, cardiovascular disease, and cancer. A myriad of other wellness experts also highlight additional advantages, including lower cortisol levels, heart rate, and anxiety, while simultaneously boosting mood and overall mental health. By intentionally stepping mindfully into nature, you can bask in its healing warmth and witness its transformative effects firsthand.

Healing? Restoration? Gratitude? Celebration? Nature awaits you with its calming, non-judgemental embrace. So, find a trail, a garden, or simply a spot underneath a protective tree. Reconnect! Rejuvenate!

… but more is needed

Let us just be straightforward, oftentimes despite our best efforts and practices, the tidal wave of stress moves us from the shores of “mild” (symptoms of stress – Feeling a little down. Feeling down, but can still function at work and school. Some trouble sleeping. Feeling down but can still take care of yourself and those who depend on you.) to “severe” (symptoms of stress – noted below).

You are not weak, you are not faithless, you are not any less of a “man.” The cry for help is NOT a weak cry, it is a human cry. It is not humiliating; it is authentic and empowering.

Do I have severe stress symptoms that have lasted 2 weeks or more?

• Difficulty sleeping.

• Appetite changes that result in unwanted weight changes.

• Struggling to get out of bed in the morning because of mood.

• Difficulty concentrating.

• Loss of interest in things you usually find enjoyable.

• Unable to perform usual daily functions and responsibilities.

• Thoughts of death or self-harm.

Seek licensed professional help:

• Psychotherapy (talk therapy)—virtual or in person; individual, group, or family.

• Medications.

• Brain stimulation therapies.

Source: NIH

Seek HELP ASAP!

If you are in crisis, call or text the 988 Suicide & Crisis Lifeline at 988 or chat at 988lifeline.org, or text the Crisis Text Line (text HELLO to 741741).

Concluding Thoughts …

Ahh … You are already feeling better. Not denial or distraction, but the mindful embrace of stillness over chaos, solutions over vacuous chatter, love, and laughter over divisiveness and hate. Amidst the hustle and bustle of modern life, finding moments of tranquility and peace is no easy feat. However, with the practice of mindfulness, you can cultivate a sanctuary within yourself; a place where stress and exhaustion dissipate, leaving room for healing waves of tranquility to wash over you.

We understand that each individual possesses a unique set of personalities and experiences, and therefore, the paths to reduced stress and inner calm will vary. It is important to embark on a journey of exploration, trying different mindfulness techniques to discover which resonates most with you. Remember, it's not about achieving lengthy, perfect sessions, but instead incorporating small, regular mindfulness practices into your daily routine.

Patience and self-compassion are paramount during this journey, as our minds have a tendency to wander. When you catch yourself entangled in the cycle of rumination, gently guide your focus back to the present moment – your breath, your senses, or the movement of your body. Celebrate the milestones along your mindfulness journey, for they signify progress and growth.

Simple activities such as mindful breathing, walking, or eating can become profound rituals that bring about a sense of calm and balance. These moments invested in focusing your awareness on the present will yield residual dividends in overall peace and wellness. Don't delay any longer – now is the time to begin weaving mindfulness into the very fabric of your days.

At 4AM Fitness Crew, we understand the importance of starting the day with intention and serenity. Our early morning Sanctuary of Serenity provides a space for deserving, embracing, and empowering oneself. However, we also recognize that life often demands mini "Sanctuaries of Serenity" throughout the day – personal moments of refuge and rejuvenation. Allow the tips provided above to guide you as you create and revel in your own serene inner sanctuaries, whether it be at 4am or beyond.

You absolutely deserve a respite from the weight of stress and exhaustion. May your mindful journey fill you with healing waves of tranquility, manifesting wellness from the inside out. And as you embark on this path, we invite you to explore our Wellness Coaching page for Wellness Coaching options and more empowering wellness tips.

Sources

belly-breathing-handout.pdf (unh.edu)

How to Perform Body Scan Meditation: 3 Best Scripts (positivepsychology.com)

Six relaxation techniques to reduce stress - Harvard Health

Stress | NCCIH (nih.gov)

NIMH » I’m So Stressed Out! Fact Sheet (nih.gov)

Benefits of Progressive Muscle Relaxation – Cleveland Clinic

The Benefits of Mindful Eating | U.S. News (usnews.com)

Spend time outdoors. It’ll improve your health | News | Harvard T.H. Chan School of Public Health

Photo Image Sources

1. wallpapercave.com

2. Tara Winstead, Pexels

3. Meditation pic ~ YouTube

4. wallpapercave

5. Sihab Hinu, Pexels

6. Wallpapercave

7. Nathan Cowley, Pexels

8. wallpapercave

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