An Easy Way To Relieve Stress…

…. From The Comfort Of Your Own Home Without Having To Spend A Dime…

And Even Boost Your Immune System, Making You Less Vulnerable To “Invisible Threats”…

World events got you a little tense?

Blood pressure feeling a little high?

Walls feel like they’re closing in?

It seems like many of us have never been more stressed than we are right now.

That itself poses a big problem…

Stress Dangers

Just an FYI, in case you didn’t know – medical researchers now consider stress as the culprit behind many of our modern diseases.

In fact, current research now tells us stress causes 75-90% of doctor’s visits.[1]

In fact, chronic, unrelieved/built up stress depresses the immune system making you more susceptible to disease and illness.[2]

Good News:

There’s a simple, easy-to-do “exercise” that is scientifically proven to relieve and reduce stress (and boost your immune system function in the process, making it easier to fight off “toxic invaders”).

This exercise helps balance out the two halves of the parts of your autonomic nervous system that runs your body without you thinking about it –

… Your sympathetic (fight, flight, or freeze) and parasympathetic (rest and digest) nervous systems, allowing your body to function more optimally.[3]

Other reported benefits are:

[+] Helps reduce the stress hormones adrenaline and cortisol [4]

[+] Releases serotonin, which not only makes you feel good, but can reduce cravings for processed carbohydrates and other junk food [5,8]

[+] Eliminates free radicals from the body, improving cellular function and lifespan [6,7]

[+] Improves sleep quality [8]

[+] Helps lower blood pressure, and therefore the risk of heart disease [9]

[+] Helps lower blood sugar, and therefore the risk of diabetes [10]

[+] Increases the secretion of growth hormone and slows the aging process [11]

[+] Improves mental focus and clarity by increasing blood flow to the pre-frontal cortex of your brain [4]

[+] Facilitates weight loss by speeding up your metabolic rate [12]

[+] Improve core muscle function [13]

What Is This “Magic” Exercise?

First, a quick story…

I was on a video coaching call last Friday training one of my clients – we’ll call her Ellen.

She’s an extrovert so she was feeling the stress of not being able to hang out with her friends and work colleagues.

So, I showed her this exercise.

About 3 minutes later, she could barely peel herself off the floor –

… She was like putty…

Almost all the tension and stress that had been bound up inside her practically melted away.

She felt like going to bed.

Here’s what I showed her:

Diaphragmatic Breathing.

And in case you’ve tried it before…

… Here’s a new way to do it.

This new position makes diaphragmatic breathing “easier” to do, and more effective because it compresses your viscera, which makes it easier to engage your diaphragm when you inhale.

And that means it helps you feel that you’re doing it correctly, so you can experience all its benefits.

Watch this quick video showing you the new “Locked Squat” diaphragmatic breathing position:

Here’s a simple protocol I recommend to my clients to get them started:

  1. Start with 10 deep breaths or 1 minute of breathing
  2. Progress to 20 deep breaths or 2 minutes of breathing
  3. Progress to 30 deep breaths or 3 minutes of breathing

One of the best ways to de-stress is to practice diaphragmatic breathing for 5 to 10 minutes right before bed.

Practice diaphragmatic breathing in the “Locked Squat” position for the next week and see how much more relaxed, de-stressed, and energetic you feel.

REFERENCES:

[1] https://www.ncbi.nlm.nih.gov/pubmed/12776765

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/

[5] https://www.ncbi.nlm.nih.gov/pubmed/8697046

[6] https://www.ncbi.nlm.nih.gov/pubmed/21688985

[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709795/

[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139518/

[9] https://www.ncbi.nlm.nih.gov/pubmed/20954960

[10] Patrick S. Tucker, Kelsey Fisher-Wellman and Richard J. Bloomer, “ Can Exercise Minimize Postprandial Oxidative Stress in Patients with Type 2 Diabetes?”, Current Diabetes Reviews (2008) 4: 309. https://doi.org/10.2174/157339908786241160

[11] ABD EL-AZIZ, A.Z.Z.A., SHAHEEN, A.A., MOHAMED, G.S. and AL-AHWANY, M.I., Senobi Versus Diaphragmatic Breathing Exercise to Ameliorate Depression in Obese Women.

[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6127488/

[13] Nelson, Nicole & Beach, Ponte. (2012). Diaphragmatic Breathing: The Foundation of Core Stability. Strength and conditioning journal. 34. 34-40.